June 13, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Run
10-15 Dumbbell Squat Cleans (35/20lbs)
10 Burpees to a Target
Rest 1:1 or Alternate full rounds with a partner “you go/I go” style.

A.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Set 5 – 8 reps @ 65%
Set 6 – 8 reps @ 65%
Set 7 – 8 reps @ 65%

B.
Every 2:30, for 10 minutes (4 sets of):
10 Squat Cleans (45-50%)

C.
Every minute on the minute for 21 minutes:
Minute 1: 50 Cross-Over Single Unders + Max Reps Toes to Bar
Minute 2: 12-15 Burpee Box Jump Overs (24/20″)
Minute 3: 45 Second Dumbbell or Kettlebell Farmer Hold (70/53lbs or more)

D.
Accumulate 100 Banded Hamstring Curls in as few sets as possible.

Then…

Take any extra time you may have today to work on mobility and make sure you are taking care of recovery. Prioritize your thoracic spine and shoulders because we will be going overhead tomorrow.

General Training Notes:
Anytime you have a full minute of working in an EMOM you know it’s going to get spicy. Your goal should be 30-40 seconds max on the crossovers and then aim for 15-20 toes to bar. After that you’re just going to have to start chipping away at those burpee box jump overs because the time won’t wait for you. Use the farmer hold minute to keep the lungs open and breathe, but make no mistake, that’ll get more and more difficult as the time goes on. Today is a good opportunity to teach your body how to breathe when it’s under tension.