August 13, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up

Spend 1-2 minutes in each of the following mobility pieces…
–Hip Flexor Stretch
–Couch Stretch
–Pigeon Stretch
–Banded Internal Hip Rotations

Followed by…

Every minute, on the minute, for 5 minutes:
30 Second Row @ Ascending Effort Pace

Followed by…

Three rounds of:
100 Foot Double Kettlebell Front Rack Carry
10 Goblet Hold Kang Squats
10 Alternating Cossack Squats

A.
Every 2 minutes, for 8 minutes (4 sets of):
Hip Clean x 3 reps @ 55-65%

Followed by…

Every 2 minutes, for 8 minutes (4 sets of):
Mid Hang Clean x 2 reps @ 65-70%

Followed by…

Every 2 minutes, for 8 minutes (4 sets of):
1 Clean + 1 Front Squat @ 70-75%

B.
Every 2 minutes, for 10 minutes (5 sets of):
3-4 Tempo Front Squats @ 3211 @ 60+%

*Build only based on quality. If you hit 4 reps with good form and following the tempo you can go up.

C.
“Morrison”
For time:
50-40-30-20-10 reps of:
Wall Ball Shots (20/14lbs to 10′)
Box Jumps (24/20″ – step down)
Kettlebell Swings (53/35lbs)

Time cap: 25:00

D.
Three sets of:
30 Single Leg Hamstring Curls (each leg)
Rest as needed

Athlete Training Notes
150 Wall Balls, 150 Box Jumps, 150 Kettlebell Swings. Prep for your legs and low back to be on fire here. Aim for 1-2 sets on the 50 and 40 wall balls, then unbroken for the 30-20-10. The box jumps aren’t your rest, but they are a way to lower the heart rate especially with the step down requirement. Work on your footwork prior to starting and then try to keep moving through them at a consistent pace, somewhere around 15-20 reps/minute. For the kettlebell swings we’ll be looking to go 1-2 sets on the 50 and 40, then unbroken the rest of the way, just like the wall balls. Utilize the descending reps to your advantage by trying to speed the pace up as they get lower and lower.