July 18, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
50-Foot Single Arm Overhead Kettlebell Carry (right)
5 Kettlebell Windmills (right)
50-Foot Single Arm Overhead Kettlebell Carry (left)
5 Kettlebell Windmills (left)

Followed by…

Three sets of:
20 Banded Face Pulls
15 Snatch Grip Upright Rows
10 Behind the Neck Snatch Grip Presses
5 Tempo Overhead Squats @ 3111

A.
Every 2 minutes, for 6 minutes (3 sets of):
2 High Hang Snatch + 2 Tempo Overhead Squat @ 3211 (50-60%)

Followed by…

Every 2 minutes, for 6 minutes (3 sets of):
2 Hang Snatch + 1 Tempo Overhead Squat @ 3211 (60-70%)

Followed by…

Every 90 seconds for 9 minutes (6 sets of):
Snatch

x 1 rep
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80-85%
Set 5: 85-90%
Set 6: 90-95%

B.
Accumulate 15-20 reps of:
Frog Press Pulses

followed by…

Set a clock for 5-10 minutes of:
Bent Arm Tucked Press To Handstand

or…
Frog Stand Press Handstand

C.
Every 12 minutes, for 36 minutes (3 sets of):
30/20 Calorie Assault Bike
*Toes to Bar*
*Alternating Dumbbell Hang Snatches*
*Toes to Bar*
30/20 Calorie Assault Bike
Rest the remainder of the interval.

*Set 1 – 30 Toes to Bar (each time) and 30 Alternating Dumbbell Hang Snatches (50/35 lbs)
Set 2 – 20 Toes to Bar (each time) and 20 Alternating Dumbbell Hang Snatches (70/50 lbs)
Set 3 – 10 Toes to Bar (each time) and 10 Alternating Dumbbell Hang Snatches (85/60 lbs)

D.
Using a reverse hyper, accumulate the following, not for time…

50 Single Leg Reverse Hypers (each leg) with 40-50% of your bodyweight.
Followed by…
50 Double Leg Reverse Hypers with 70-80% of your bodyweight.

*If you don’t have access to a reverse hyper, perform the following…

Three sets of:
12-15 Single Leg Barbell Glute Bridges (each leg)
15 Double Leg Barbell Glue Bridges
Rest as needed

Athlete Notes:
Cardio grip work is coming your way today. The faster you go the more rest you get. Find that fine line between fast and too fast. Your goal for the toes to bar on the first set is 1-3 attempts to achieve the first 30 reps and then likely 2-5 attempts to get the second 30 reps. For the 30 dumbbell hang snatches your goal is to just hang on and try to knock it out in 1-2 sets. Hammer that second bike knowing that you’ll get some rest afterwards. The second set we see a decrease in reps but increase in weights. Try to hang on and push these toes to bar to see if you can get them done in 1-2 sets on the front and back end. Same goes for the hang dumbbell snatches, try to knock those out in 1-2 sets. Given that you’ll be a little more fatigued here, and especially the third set, now is the time to check in on the assault bike and find a consistent pace. Don’t let yourself drift off and drop significant RPM’s. Challenge yourself to hold a strong pace and find a way to mentally get it done! Your goal for each of these rounds is to be done in 8-9 minutes or less; that will give you 3-4 minutes of rest which should be enough time to duplicate your effort!