May 13, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 6-8 minutes working on some T-Spine mobility.

Suggested videos to follow:
Video 1

Video 2

Video 3

Followed by…

Every 90 seconds, for 12 minutes (3 sets of):
Station 1: 60 Second Bike @ Warm Up Pace
Station 2: 100 Foot Double Kettlebell Overhead Carry + 50 Jump Rope
Station 3: 60 Second Row @ Warm Up Pace
Station 4: 100 Foot Sandbag Bearhug Carry + 4-5 Wall Walks OR 30 Foot Handstand Walk

A.
Eight sets of:
Power Jerk + Split Jerk with 3 Second Pause in the Receiving Position
Rest 1-2 minutes between sets

*Start at 65% and build to today’s heavy/quality.

B.
Five sets of:
5 Push Press @ 65-75%
Rest 2 minutes between sets

C.
Individual Option:
“Semi-Finals Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts (295/220lbs)
Dumbbell Bench Press (90/60lbs)
Squat Cleans (145/105lbs)

Team Option:
In M/M and F/F pairs…
20-18-16-14-12-10-8-6-4-2 reps for time of:
Deadlifts (295/220lbs)
Dumbbell Bench Press (90/60lbs)
Squat Cleans (145/105lbs)
*Split reps however.

**See notes for modification options.

D.
Three sets of:
20 Weighted Side Bends (each side)

Athlete Training Notes
Who doesn’t love a pump sesh on a Monday? Take a look back to last year’s semi-finals results to compare scores. This workout largely came down to those dumbbell bench for most folks. The deadlifts and the squat cleans seemed manageable but when people struggled, they REALLY struggled on the bench. If that’s you and you know the 90/60lbs is something you’d only be able to do 3-4 reps in a row with then we’d recommend dropping the weight to 70/50, or something that you could at least do the first 10 unbroken with. All that said, this workout is much more aerobic than you’d think. If you’re moving quickly you’re going to jack the heart rate up. The best thing you can do is to make sure you’re really focused on your breathing during your transitions. If this is a wheelhouse workout for you then your goal should be to run a smooth consistent race and actually increase your pace as those reps get lower and lower. If strength based workouts like this are not your forte then you’ll benefit most from breaking early and breaking often. The deadlifts can be 1-3 sets for each round. The dumbbells you’ll want to try and get in 1-2 sets just because it’s a tougher tax having to reset with those. For the squat cleans it shouldn’t have to be said that singles are the gameplan here. Give this one a rip, don’t hit failure too early, and let us know how it goes!