July 5, 2021 – Competition Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Followed by. . .

Skill Development
Every minute, on the minute, for 4 minutes:
2-4 PERFECT Bar Muscle-Ups

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
Legless Rope Climb + Rope Climb
(IF POSSIBLE – do not touch the ground between the two)
3-6 Strict Handstand Push-Up to 0-4″ Deficit
10 Bar-Facing Burpees (FAST AS POSSIBLE)

A.
Every 2 minutes, for 12 minutes (6 sets):
Tempo Front Squat x 3 reps @ 32X1

Start at 60% and build the first three sets, with the goal to go as heavy as you can handle for the final three sets.

B.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps

C.
Every 2 minutes, for 20 minutes (10 sets):
(Power Clean + Jerk) x 2 reps

Build over the sets to establish a 2-RM power clean & jerk.

D,
For time:
50/35 Calories of Assault Bike
50 Ground to Overhead (75/55 lbs)

Athlete Notes:

Do you feel the need? The need for SPEED? That’s what we’re looking for today. How fast can you hammer out those assault bike calories and still hang on to the barbell? If you consider yourself a strong athlete with hinging movements, we find it helpful to have a grip that is slightly narrower than your “snatch” grip yet slightly wider than your “clean” grip. It can almost help you to essentially kettlebell swing the 75/55 lb barbell up overhead (think Dan Bailey at the 2015 regionals). If barbell cycling is not your forte here, we want to challenge you to hold on as long as possible…see if you can surprise yourself!