June 24, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 6-8 minutes working on some T-Spine mobility.

Suggested videos to follow:
Video 1

Video 2

Video 3

Followed by…

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 60 Second Bike @ Zone 2 Pace
Station 2: 15 Band Pull Aparts + 20 Plank Position Shoulder Taps
Station 3: 3 Single Arm Presses + 50 Foot Overhead Carry (each arm)

Followed by…

Ten reps of:
Weighted Box Jump
Rest 15-20 seconds between reps

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

Sets 1-4: 2-3 reps @ 50-60%
Sets 5-8: 1-2 reps @ 60-70%
Sets 9-10: 1 rep @ 80+%

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

B.
Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk

Sets 1-3: 2-3 reps @ 75-80%
Sets 4-6: 1-2 reps @ 85-90%
Sets 7-8: 1 rep @ 94+%

C.
Five sets of:
3 Push Press @ 80+%
Rest 2 minutes between sets

D.
Against a 3 minute clock, perform as many reps as possible of:
25/20 Calorie Echo/Assault Bike
5 Clean and Jerks (225/155lbs)
Max Ring Muscle Ups in the remaining time.
Rest 2 minutes between sets and repeat for THREE sets.

Modifications:
-Use 65-70% of 1RM Clean and Jerk
-Sub Bar Muscle Ups OR Chest to Bar Pull-Ups for Ring Muscle Ups

E.
Three sets of:
60-90 Second Weighted Chinese Plank
Rest 1:1

Athlete Training Notes
We’ve got some fast paced intervals coming up today. The goal of this is to get at least 30-60 seconds on the rings each round. If you need to adjust the calories or the barbell, please do so accordingly. We want you hitting the bike at a pace that gets you off in about 60-70 seconds. From there we’re working on a moderate to heavy load in a conditioning piece, but this barbell should be something that you at least hit singles with a few seconds rest in between. If you’re hitting one rep every 20 seconds it’s too heavy. Once you’re off the barbell we’re onto the rings where we want you going big out of the gate and then seeing if you can hold on during sets 2 and 3. Open up with a big set, push your limits and maybe you’ll surprise yourself and hit more reps than you thought you could. Don’t worry about your total score in the workout as much as seeing what you’re capable of and pushing yourself.