August 12, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 1-2 minutes in each of the following mobility pieces:

–Pec Smash
–Tricep Stretch
–T-Spine Pulse on Bench, Rack or Table
–Trap Mash

Followed by…

Every minute, on the minute, for 5 minutes:
40 Second Echo/Assault Bike @ Ascending Effort Pace

Followed by…

Three sets of:
50 Foot Suitcase Carry (each side)
50 Foot Single Arm Overhead Carry (each side)
10 Deadbugs (each side – SLOW)
10 Y’s, T’s, W’s

A.
Every 2 minutes, for 8 minutes (4 sets of):
Snatch Balance x 2-3 reps @ 50-60%

Followed by…

Every 2 minutes, for 12 minutes (6 sets of):
3 Position Snatch @ 60-70%
(high, mid, floor)
*Pause for 2 seconds in the receiving position of each rep.

B.
Take 15-20 minutes to build to today’s heavy…
Bench Press

Suggested loading:
Set 1: 3 @ 60%
Set 2: 3 @ 65%
Set 3: 2 @ 70%
Set 4: 1-2 @ 75%
Set 5: 1 @ 80%
Set 6: 1 @ 85+%
Set 7: 1 @ 90+%
Set 8: 1 @ 90+%

C.
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Pull-Ups
1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell Bench Press (50-70/35-50lbs)

*Every 3 minutes, starting at the 3:00 mark, perform 15/12 Calories on the Echo/Assault Bike
**If you’re in the middle of a set you still have to go to the bike then come back and pick up where you left off.

TIME CAP = 21 MINUTES

D.
Accumulate 100 Banded Hammer Curls in as few sets as possible.

Athlete Training Notes
We’ve got a pure pump sesh coming up today. The goal for this workout is to pick a dumbbell weight that you can perform the reps unbroken with. If you can’t perform the 10 pull-ups in 1-2 sets then add a band. The goal here is to get as deep as you can into the workout before you get to the 3 minute mark and have to get on the bike. For the bike the goal is around 45-60 seconds to complete it. That’ll give you just around 2 minutes to get to work before your next break.