June 15, 2021 – Competition Program

Primary Training Session
Mobility, Activation & Warm-Up
60 Seconds per side Band Distracted Perfect Stretch
60 Seconds per side Band Distracted Lat Stretch

and then …

Two sets of:
10 Calories of Assault Bike
25-Foot Duck Walk
5 Deep Squat Progressions

A.
Build to today’s 2-RM…
One and a Quarter Front Squat

B.
Bench Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 5 reps @ 80%
*Set 8 – 3 reps @ 85%
*Set 9 – 1 rep @ 90%
Rest exactly 2 minutes between sets.

C.
Every 90 seconds, for 15 minutes (10 sets):
2 Clean Lift-Offs + 1 Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground.

Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+

D.
Every 3 minutes for 12 minutes:
20/15 Calories of Assault Bike
Power Clean + Hang Clean

Set 1: (1+1) x 5 reps at 55-60% of 1-RM Clean
Set 2: (1+1) x 4 reps at 60-65%
Set 3: (1+1) x 3 reps at 65-70%
Set 4: (1+1) x 2 reps at 70-75%

These should be performed touch and go.

E.
For time:
40/30 Calories of Ski-Erg or Row
200 Drag Rope or Heavy Rope Double-Under or 300 Double-Unders
100-Foot Handstand Walk (double obstacle per 50’)

Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.

Athlete Notes:
Today starts off with some solid strength work. It’ll take a bit to get through, but will pay dividends as we develop your strength base for out-of-season competitions. The conditioning pieces are short and sweet, and it’ll benefit you to push hard on the machines! You can make up a decent chunk of time on the Assault Bike and on the Ski Erg or Rower if you’re confident with the barbell and rope, so don’t be afraid to push that a bit. Once the rope is spinning, try to keep it that way until you lose rhythm. Avoid setting strict rep schemes to follow on a piece like this; instead go by feel and see if you can extend that set while staying calm and focused. Gather yourself for a few breaths before you kick up into your handstand walk. It’s great to be aggressive, but more important to be consistent.