August 5, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following mobility pieces on each side…

–T-Spine Pulse on Bench
–Band Distracted Pec Stretch

Followed by…

Two to Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Farmer Carry
100 Foot Double Kettlebell Overhead Carry

Followed by…

Three sets of:
5 Snatch Grip Bent Over Rows
5 Empty Bar Snatch Grip Behind the Neck Presses
5 Overhead Squats
5 Mid Hang Power Snatches
*PVC – Empty Bar – 95/65lbs*

A.
Every 90 seconds, for 15 minutes (10 sets of):
Snatch

Sets 1-4: 2-3 reps @ 60-70%
Sets 5-8: 1-2 reps @ 70-80%
Sets 9-10: 1 rep @ 85+%

*No touch and go.
**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.
***Squat all reps.

B.
Every 2 minutes, for 16 minutes (8 sets of):
Set 1: 3 Push Press @ 65%
Set 2: 2 Push Press @ 75%
Set 3: 1 Push Press @ 85%
Set 4: 3 Push Press @ 70%
Set 5: 2 Push Press @ 80%
Set 6: 1 Push Press @ 90%
Set 7: 1 Push Press @ 90+%
Set 8: 1 Push Press @ 90+%

C.
Against a 3:30 clock, perform as many reps as possible of:
500 Meter Row
100 Foot Handstand Walk
Max Double Unders in the remaining time
Rest 2:30 and repeat for THREE total sets.

D.
Three sets of:
15 Dumbbell Overhead Triceps Extensions
100 Foot Suitcase Carry (each arm)

Athlete Training Notes
Today’s workout is all about pushing your limits. Hit the row hard, kick right up into the handstand walk, and then see how much time you can give yourself on the double unders. What pace can you hold on the row to where you’re still consistent on the handstand walk? Try to challenge yourself to complete at least 25 foot sections unbroken. If you’re not handstand walking today we’ll sub 7 wall walks instead.