July 23, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 5-10 minutes working on:
Hip Mobility Drills

Followed by…

Three rounds at 70-80% effort of:
10/7 Calorie Bike OR 200 Meter Jog
20 Banded Good Mornings
20 Lateral Monster Walk Steps
20 Banded Face Pulls
20 Goblet Squats

Followed by…

Four sets of:
50 Foot Sled Push SPRINT
Rest 60-90 seconds between sets

A.
Every minute, on the minute, for 10 minutes:
Power Clean + Squat Clean
*Start at 50-60% and increase based on quality and “power”. The goal is 20 high quality cleans.

B.
Back Squat
Five sets of 2-3 reps @ 85+%
Rest 2 minutes between sets

C.
Deadlift
Five sets of 2-3 reps @ 85+%
*No touch and go.
Rest 2 minutes between sets

D.
Five sets for times of:
15/12 Calorie Echo/Assault Bike
12 Box Jump Overs (24/20″” – step down)
9 Front Squats (155/105lbs)
Rest 1:1 or alternate full sets with a partner “you go/I go” style.

Athlete Notes
This is going to burn the legs up. The combination of bike, jump and squat is sure to leave you with heavy legs after a couple sets. The goal here is to keep your splits as consistent as possible. Ideally the bike is taking about 45 seconds or less. The box jump/step down should be about 20-30 seconds (careful of your shins, don’t trip). After that you should be able to pick up the barbell and go unbroken on the squats. If you don’t think you can hit all 9 without setting it down then drop the weight a bit. It’s hard to get fit if you’re spending your time staring at the barbell. See if you can keep your splits to less than 2 minutes on each set.