August 23, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
3-5 Minute Bike or Row @ Ascending Effort

Followed by…

One set of:
Partner Assisted Front Rack Stretch x 60-90 seconds

Followed by…
Two sets of:
100 Foot Farmer Carry
100 Foot Double Kettlebell Front Rack Carry
100 Foot Double Kettlebell Overhead Carry

Followed by…

Three sets of:
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Front Squat x 3 reps
Hang Power Clean x 3 reps
Clean from Below Knee x 3 reps
*empty barbell up to 95/65lbs

A.
Every 2 minutes, for 20 minutes (10 sets of):
Hip Clean + Hang Clean + Clean + Jerk
*Drop and reset between reps.
**Start at 65% and build by 2-5% every rep based on quality.

B.
Every 3 minutes, for 15 minutes (5 sets of):
4-5 Tempo Front Squats @ 60-65% @ 21X1

C.

Three sets of:
10-12 Barbell Hip Thrusts @ 30-40% of 1RM Deadlift
Rest 30 seconds
8-10 Heel Elevated Narrow Stance Squats
Rest 60 seconds

D.
Complete as many reps as possible in 5 minutes of:
100 Foot Farmer Hold Walking Lunge (50/35lbs)
500 Meter Row
Max Dumbbell Devil’s Presses (50/35lbs) in the remaining time.

Conditioning Training Note
Make the lunges quick but make sure they all count, no reps on lunges are brutal. Movement quality is just as important as speed at this point in the season. After that you’ll hammer the 500 meter row as fast as you can. It’s only one 5 minute interval so why hold back? Once you’re done with that you’ll likely have about 1-2 minutes to crank out devil’s press. Just keep falling on the ground and don’t look at the clock until the time is up. You’ll be saved by it eventually!