September 14, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 5 minutes, for 15 minutes (3 sets of):
200 Meter Run
10 Hang Power Snatches (75-95/55-65lbs)
10 Toes to Bar
10 Bar Facing Burpees

A.
Every 2 minutes, for 16 minutes (8 sets of):
Snatch High Pull + Mid Hang Snatch High Pull + Low Hang Snatch (2″ below the knee)
*Start at 60% of your 1RM Snatch and build based on quality.

B.
Three sets of:
8 Close Grip Bench Press @ 65-70%
Rest 1-2 minutes between sets

C.
Individual Option:
For time:
100/80 Calorie Row
80 Toes to Bar
60 Wall Ball Shots (30/20lbs to 10/9′)
40 Handstand Push-Ups (kipping is ok)
20 Alternating Single Arm Devil’s Press (70/50lbs)

Partner Option:
For time:
150 Calorie Row
120 Toes to Bar
90 Wall Ball Shots (30/20lbs to 10/9′)
60 Handstand Push-Ups (kipping is ok)
30 Alternating Single Arm Devil’s Press (70/50lbs)
*Split all reps however.

TIME CAP = 30 MINUTES

D.
Three sets of:
Max Unbroken Stationary Dips
Rest 1-2 minutes between sets

*If you get more than 15 add weight. If you get less than 15 add a band.

Conditioning Training Note
Get ready to chip away at today’s workout. Your goal should be 5 minutes or less on the rower. That equates to around 1200/1000 cal/hr average. That said, if you are unable to row at that 20/16 cal/minute pace and get straight to the toes to bar afterwards, you’re better off being about 20-30 seconds slower and not taking a huge rest before a big set on those. For the toes to bar your goal should be 5-6 sets or less. If you’re splitting these into sets of less than 6-8 early on then drop the reps to something manageable. After that we’re moving to the heavy wall ball and your goal here should be 4 sets or less. Again, if you’re unable to hang on to at least 15 reps at a time then choose the lighter ball weight. Next up we’ve got our handstand push-ups. If you can perform strict relatively well, then do that. Otherwise kipping is an ok option if you cannot perform at least 10 strict handstand push-ups when you’re fresh. The final movement is our alternating single arm devil’s press and your goal here is to push hard all the way to the finish. It’s the last movement so don’t hold anything back. If you’re hitting the partner option then try to split movements as evenly as possible working on quick transitions. Someone should always be working!