July 19, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 5 minutes, for 15 minutes (3 sets of):
15/12 Calorie Machine of Choice
25-Foot Handstand Walk
10/7 Strict Pull-Ups
25-Foot Handstand Walk
100-Foot Sandbag Bearhug Carry (150/100)

A.
Every 90 seconds, for 9 minutes (6 sets) of:
2 Hang Power Cleans + Clean @ 60-70%

Followed by…

Every 2 minutes, for 10 minutes (5 sets) of
Hang Clean

+ Clean
Build in weight starting at 70%

Followed by…

Two sets of:
Touch and Go Cleans x Max Reps @ 70%
Rest 60 seconds

B.
Grip and Rip
Three sets for times of:
300/250 Meter Row
14 Hang Cleans (135/95lbs)
7 Thrusters (135/95lbs)
14 Bar Facing Burpees
Rest 3 minutes

C.
Accumulate 5-7 minute Sandbag Hold (150/100 lbs)

Place your back against a wall and your heels within 1-3 inches off the wall as well. Do not lean against the wall. This is to put your back in an effective position to train the strength.

D.
Four sets of:
GHD Hip Extension x 15-20 reps
Rest as needed
Single Leg Step Ups x 10 reps each leg
Rest as needed

Athlete Notes:

Speed is what we want to see today. Can you rip the handles off the rower and go straight to the barbell? Once you’re at the bar, how quickly can you cycle it? If you’re going to break, do it on rep 13, then pick it up for one more hang clean, and drop into the thrusters. Challenge yourself to go unbroken on those 7, then hit the ground and give us your fastest 14 burpees. You get a good chunk of rest, so no reason to throttle down!