August 29, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
100 Foot Double Kettlebell Front Rack Carry
100 Foot Farmer Carry
100 Foot Double Kettlebell Overhead Carry

Followed by…

Three sets of:
30 Second Wall Sit
20 Banded Good Mornings
10 Bodyweight Bulgarian Split Squats (each leg)

A.
Back Squat
Sets 1-5: 5 reps @ 85-88%
Set 6: MAX reps @ 75-78%
Rest 2-3 minutes between sets

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.
Every 90 seconds, for 9 minutes (6 sets of):
Hang Snatch x 1 rep
Set 1: 74%
Set 2: 79%
Set 3: 82%
Set 4: 85%
Sets 5 and 6: 88%

Followed by…

Every 90 seconds, for 9 minutes (6 sets of):
Snatch x 1.1
Sets 1-2: 89%
Sets 3-4: 92%
Sets 5-6: 95%

C.
Eight sets of:
10 Bar Facing Burpees
10 Power Snatches (75/55)
Rest 1:1 or alternate sets with a partner until you’ve both completed 8 EACH.

D.
Three sets of:
8-10 Right Leg Bulgarian Split Squats
Rest 30-45 seconds
8-10 Left Leg Bulgarian Split Squats
Rest 90 seconds

Athlete Notes:

For today’s workout we’ve got some capacity building. It’s a total of 80 bar facing burpees and 80 power snatches, but we want these to be all out sprints each round. At what point do you start to hit dropoff even with the 1:1 work:rest? Push the pace hard on the burpees, put your hands right on the barbell, then rip it overhead like a muscle snatch. Partner workouts are great ways to push each other and push yourself faster because no one wants to lose to their partner, so grab your buddy and get going! If you workout alone, set a goal in your head to match your time on each interval but we want that RPE to feel like a 9/10.