August 21, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
7 Down Ups
5 Burpees
3 Burpee Pull-Ups
15 American KB Swings (35-53/26-35lbs)
15/12 Calorie Bike or Row

A.
Deadlift
Set 1: 3 reps @ 55%
Set 2: 3 reps @ 65%
Set 3: 3 reps @ 70%
Sets 4 and 5: 3 reps @ 70-75%
Rest 2 minutes between all sets.

*No touch and go.

B.
Bench Press
Three sets of 10 reps @ 55-60%
Rest 2 minutes between sets

C.
Option A:
Every 8 minutes, for 24 minutes (3 sets) for times:
15 Single Arm Dumbbell Snatches (70/50lbs)
15/12 Calorie Row
50 Heavy Rope Double-Unders or 80 Double-Unders
12 Single Arm Dumbbell Snatches (70/50lbs)
15/12 Calorie Row
50 Heavy Rope Double-Unders or 80 Double-Unders
9 Single Arm Dumbbell Snatches (70/50lbs)
15/12 Calorie Row

Option B:
Every 8 minutes, for 24 minutes (3 sets) for times:
20 Single Arm Dumbbell Snatches (50/35lbs)
15/12 Calorie Row
50 Heavy Rope Double-Unders or 80 Double-Unders
15 Single Arm Dumbbell Snatches (50/35lbs)
15/12 Calorie Row
50 Heavy Rope Double-Unders or 80 Double-Unders
10 Single Arm Dumbbell Snatches (50/35lbs)
15/12 Calorie Row

*You do not have to alternate arms, but remember this is training so try not to create imbalances.

D.
Three sets of:
10-12 Single Leg Romanian Deadlifts (each leg)
Rest 30-45 seconds
45-60 Second Weighted Wall Sit
Rest 30-45 seconds

Conditioning Training Note
Unbroken snatches, smooth and consistent on the row, try to stay unbroken on the double unders. The shoulder fatigue and heart rate will definitely be up there by the 3rd set, but your goal today is to hammer set 1 then see how well you can hold on. Remember, the faster you go the more rest you’ll get. Pick the option that coincides with your abilities and needs right now. If you can hit the 70 and want to focus on more strength then pick option A. If you need more engine work then pick option B.