June 14, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets at 70-80% effort of:
10/7 Calorie Row
100 Foot Sandbag Bearhug Carry
20 Banded Good Mornings
20 Banded Face Pulls
45-60 second Nose to Wall Handstand Hold (include 5-10 shoulder taps during this)

A.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk

Start around 65% and build to today’s heaviest quality set.

B.
Every minute, on the minute, for 11 minutes:
Push Press x 3 reps @ 65-70%

*Focus is on bar speed. If you’re not moving fast then decrease the loading.

C.
Three sets for times of:
500 Meter Ski-Erg or Row
10 Wall Walks OR 150 Foot Handstand Walk
400 Meter Run or 25/20 Calorie Echo/Assault Bike or 30/24 Calorie Concept 2 Bike Erg
Rest 2 minutes between sets

If you cannot finish the set within 6 minutes, please reduce the distances of the row or run or scale the wall walks.

D.
Three to Four sets of:
10 Dumbbell Incline Bench Press
Rest 30 seconds
3-6 Strict Chest to Bar Pull-Ups (use a band if needed)
Rest 90 seconds between sets

Athlete Training Notes
For today’s conditioning piece we’re looking for 6 minutes or less of work followed by 2 minutes of rest. The pace on the ski or row should be at or slightly faster than your 5k pace. From there you’ll want to move through the handstand walks or wall walks at a consistent pace. Aim for 90 seconds or less to get that done. Up next we’ve got either some running or biking