August 23, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Behind the Neck Snatch Grip Bamboo Presses
8-10 Double Kettlebell Overhead Lunges
20 Banded Face Pulls

Followed by…

Ten reps of:
Depth Drop to Broad Jump for Distance
Rest 20-30 seconds between reps

A.
Every minute, on the minute, for 3 minutes:
3 Muscle Snatches @ 60%

Followed by…

Every minute, on the minute, for 4 minutes:
2 Hang Power Snatches @ 70-75%

Followed by…

Every minute, on the minute, for 3 minutes:
1 Power Snatch @ 80+%

**Special Note**
-Pause for 2 seconds in the receiving position of all POWER snatches.
-Focus is on quality technique over loading for this today.

B.
Incline Bench Press
Every 2 minutes, for 16 minutes (8 sets):
Set 1: 3 @ 65%
Set 2: 2 @ 75%
Set 3: 1 @ 80%
Set 4: 1 @ 85%
Sets 5-8: 1 @ 90+%

C.
Four sets of:
10-12 Neutral Grip Dumbbell Bench Press
10-12 Tempo Strict Pull-Ups @ 1111
Rest as needed

D.
Against a 2:30 clock:
18-20/14-16 Calorie Ski or Row
18-20/14-16 Calorie Echo Bike
Max Alternating Dumbbell Snatches (50/35lbs) in the remaining time
Rest 2:30 minutes and repeat for a total of SIX sets

E.
Two sets of:
Max Effort Overhead Banded Triceps Extensions
Rest 60-90 seconds between sets

Athlete Notes:
We’ve got some 1:1 sprint:rest intervals coming up today. Push the machines hard here, we’re looking for under 50-60 seconds for each of them. After you’re off the bike we want to see you going unbroken for the remainder of the time on those dumbbell snatches. Catch your breath during the rest and then get ready to sprint hard again.