July 23, 2021 – Competition Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Skill Development

Every minute, on the minute, for 4 minutes:
1-3 PERFECT Ring Muscle-Ups

Skill-Based Movement Primer
Every 6 minutes, for 18 minutes (3 sets) for times:
300 Meters on Assault Runner or 400 Meter Run @ 1-Mile PR pace
15 Power Snatches (95-125/65-85 lbs)
10 Bar-Facing Burpees
5/3 Rope Climbs

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1

Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B.
In 15 minutes build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

C.
When the running clock reaches 15:00…

For time:
30 Burpee Pull-Ups
10 Squat Snatch (205/145 lbs)
30 Burpee Pull-Ups

D.
Five sets of:
20 Russian Kettlebell Swings
20 Band Pull-Aparts
20 Banded Overhead Triceps Extensions
20 Banded Hammer Curls
20 Hanging Knee Raises or V-Ups
Rest 2 minutes

Athlete Notes:
Another high motor and high skill day! Today we are testing your ability to remain technically consistent with a moderate-heavy load while under fatigue and with an elevated heart rate. If 205/145 is above 75% for you, we’d recommend dropping the weight to that 75% range in order to preserve the stimulus, as well as make sure we are reinforcing good technical positioning while trying to move a barbell quickly. The goal should be to put your hands back on the barbell as soon as it hits the ground. After the snatches are done, it’s time to rev the engine back up and motor through the final 30 burpee pull-ups. That’s the part where you just shut your brain off and move as fast as humanly possible!