April 12, 2021 – Competition Program

Primary Training Session

Mobility, Activation & Warm-Up
3-4 Minutes in a Hip Opener Position

and then …

*Nasal Breathing Only*
5 Calorie Assault Bike Arms Only
60 Seconds Band Distracted Ankle Mobility (30 seconds per side)
5 Calorie Assault Bike Legs Only
60 Seconds T-Spine Hold (change up your positions)
5 Calorie Assault Bike
60 Seconds Hawaiian Squats (30 seconds per side)

A.
Every 90 seconds, for 9 minutes (6 sets):
1 Snatch Balance + 2 Overhead Squats

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

B.
Every 2 minutes, for 16 minutes (8 sets):
Slow Pull Snatch + Snatch
(3-second pull from the floor to mid-thigh, then snatch.)

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.

D.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 10 Burpee Box Jump-Overs (24″/20″)
Minute 2: 12-15 Overhead Squats (115/75lbs)
Minute 3: 15-18/10-12 Calorie Assault Bike

Athlete Notes:
If you completed all the Qualifier workouts this weekend, please take today as a rest day or move by feel and keep the intensity low. For the EMOM, please adjust the reps in station 1 and 2 if you have less than 10 seconds of rest. We are looking for 21 minutes of fairly continuous work at a relatively moderate heart rate. Once you complete your station try to take some calming breaths to bring down your heart rate. Be smooth and efficient at each station, then use the remainder of the minute to reset your focus for the next station.