September 28, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 6 minutes, for 12 minutes (2 sets of):
400 Meter Run
5 Right Arm Dumbbell Snatches
5 Right Arm Overhead Lunges
5 Left Arm Dumbbell Snatches
5 Left Arm Overhead Lunges
15-25 Foot Handstand Walk

A.
Every 90 seconds, for 18 minutes (12 sets of):
Set 1: 3 Snatches @ 65%
Set 2: 2 Snatches @ 70%
Set 3: 1 Snatch @ 75%
Set 4: 3 Snatches @ 70%
Set 5: 2 Snatches @ 75%
Set 6: 1 Snatch @ 80%
Set 7: 3 Snatches @ 75%
Set 8: 2 Snatches @ 80%
Set 9: 1 Snatch @ 85%
Set 10: 3 Snatches @ 80%
Set 11: 2 Snatches @ 85%
Set 12: 1 Snatch @ 90%

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

C.
Individual Option:
For total time:
21-15-9 reps of:
Calorie Echo/Assault Bike (18/12/6 for females)
Dumbbell Bench Press (50-70/35-50lbs)

Rest exactly 2 minutes, then…

21-15-9 reps of:
Toes to Bar
Calorie Echo/Assault Bike (18/12/6 for females)

Rest exactly 2 minutes, then…
21-15-9 reps of:
Dumbbell Bench Press (50-70/35-50lbs)
Toes to Bar

Partner Option:
For total time:
30-20-10 reps of:
Calorie Echo/Assault Bike
Dumbbell Bench Press (50-70/35-50lbs)

Immediately followed by (no rest)…

30-20-10 reps of:
Toes to Bar
Calorie Echo/Assault Bike

Immediately followed by (no rest)…

30-20-10 reps of:
Dumbbell Bench Press (50-70/35-50lbs)
Toes to Bar
*Split all reps however.

D.
Three sets of:
Max Stationary Dips
Rest 30 seconds
Max Barbell Curls
Rest 45-60 seconds

Conditioning Training Note
Bike bench, bike bar, bar bench. This workout is just intended to be a fun finisher to a solid week of training. That said, we still want you pushing hard. The goal should be to hold a pace on the bike that allows you to go big on the bench during part A and on the toes to bar during part B. During part C we’re dropping the bench and pairing the press/core movements. Try to mimic the sets you did for parts A and B on the bench and toes to bar respectively. Descending reps should mean that you’re able to hold on but don’t sleep on the sets of 15, those are often the toughest!