March 13, 2024 – Competition Program

Primary Training Session
Get Moving | Warm-Up
60 Second Banded Lat Stretch (each arm)
60 Second Banded Overhead Stretch (each arm)

Followed by…

Two rounds of:
10 Lateral Monster Walks (each direction)
10 Hip Circle Squats
10 Face Down T’s (palms down OR thumbs up)
10 Face Down Y’s (palms down OR thumbs up)
10 Face Down I’s (palms down OR thumbs up)
10 Single Arm Banded Pulldowns (each arm)
5 Broad Jumps

Followed by…

Accumulate 30 reps of the following in any order with light dumbbells:
-Arnold Press
-Rear Delt Flyes
-Lateral Raises

A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Snatch + Snatch (drop and reset between)

Sets 1-3: 60-70%
Sets 4-6: 75-80%
Sets 7-10: 80+%

*Build based on quality and feel to today’s heavy.
**Compare results to 1/15 and 2/12.

B.
Three sets of:
Max Unbroken Strict Press
Immediately Followed by…
Max Unbroken Push Press
Rest 90-120 seconds between sets

*Pick a weight that you can perform 10 strict press with on the first round.

C.
“Individual Quarterfinals Workout 21.5”

9-6-3 reps for time of:
Snatches (185/135lbs)
Burpee Box Jump Overs (30″)

TIME CAP = 7 MINUTES

Athlete Training Notes:
This one is fast. No if’s and’s or but’s about it. Best times are going unbroken on all sets of snatches and then hammering those burpee box jump overs. That said, hit this based on your ability. If you know that the snatch weight is not something you can touch and go but you want reps at a more challenging weight then singles might be the ticket for you. If you’re looking for a top time, then you have to go unbroken and hit those burpees fast. Check back to the leaderboards from 2021 quarterfinals to see how you compare!

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Additional Strength Option
Three sets of:
10 HEAVY Incline Bench Press (20-30 degree bench angle)
50 Foot Hand Over Hand Rope Pull (true hand over hand, not semi’s style)
Rest as needed

Additional Cardio Option 1
Six sets for times of:
30/24 Calorie Ski Erg
Rest 2 minutes between sets

Gymnastics Accessory
Spend 15-20 minutes working on any gymnastics skill of your choice:

Suggestions:
-Parallette L-Sit to Handstand Holds
-Handstand Obstacles
-Pirouettes (Drill if needed)
-Pullovers (Drill if needed)
-Rope Climb Efficiency
-Handstand Kick-Up onto a box.
-Pegboards
-Freestanding Handstand Holds
-Freestanding Handstand Shoulder Taps

*Note what you did in the comments section.

Additional Cardio Option 2 (Zone 2 Emphasis)

Preferably you will perform this AFTER all the primary work for the day has been completed.

60 minute bike @ Zone 2 Pace

*Try to keep your heart rate around 135-150 BPM. If you don’t have a heart rate monitor then you will aim for 65-75% of 20 minute wattage test.

**If you bike today, then prioritize swimming tomorrow.