July 22, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following mobility pieces on each side…

-Lat Foam Roll
-Thoracic Spine Foam Roll
-Banded Front Rack Stretch

Followed by…

Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag Bearhug Carry
10 Snatch Grip Romanian Deadlifts
10 Snatch Grip Bent Over Rows
10 Snatch Grip Behind the Neck Presses
*Empty barbell*

Followed by…

Ten reps of:
Seated Weighted Box Jump
Rest as needed

A.
Every 90 seconds, for 15 minutes (10 sets of):
Mid Hang Squat Snatch

Sets 1-4: 2-3 reps @ 60-70%
Sets 5-8: 1-2 reps @ 70-80%
Sets 9-10: 1 rep @ 85+%

**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.

B.
Take 15 minutes to build to today’s heavy/quality…

Split Jerk

Then, at the 15:00 mark…

Every 2 minutes, for 10 minutes (5 sets of):
1-2 Push Press @ 89+%

C.
Option A:
Against a 2:30 clock, perform as many reps as possible of:
6 Devil’s Presses (70/50lbs)
12 Dumbbell Push Press (70/50lbs)
18 Toes to Bar
Max Calorie Row in the remaining time
Rest 90 seconds between sets and repeat for a total of FOUR sets.

Option B:
Against a 2:30 clock, perform as many reps as possible of:
8 Devil’s Presses (50/35lbs)
14 Dumbbell Push Press (50/35lbs)
18 Toes to Bar
Max Calorie Row in the remaining time
Rest 90 seconds between sets and repeat for a total of FOUR sets.

D.
Three sets of:
60 Second Weighted Plank
Rest 30 seconds between sets

Athlete Notes
Push the pace then recover. It’s another Monday interval session coming up. Ideally you’re taking about 30-45 seconds for the devil’s press. The push press should be a weight you can perform unbroken. Those two movements will take you to about the 1:10-1:20 mark of each set (maybe faster). From there we’re looking for 1-2 sets on the 18 toes to bar. Those should take you to about the 1:45-2:00 tops. That leaves you with 30 seconds to transition quickly to the rower and rip away. If you’re not getting at least 30 seconds on the rower during sets 1 and 2, then cut all the reps by 1-2.