June 28, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
5 Bamboo Presses + 20-30 Second Overhead Bamboo Hold
10 Ring Rows
15 Dumbbell Bent Over Reverse Flyes
45-60 Second Push Up Plank Hold

Followed by…

Eight reps of:
Seated Box Jump for Max Height
Rest as needed

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

Build to today’s heaviest set.

B.
Ten sets of:
Power Jerk x 3 reps @ 60-70%
Rest 60 seconds between sets

C.
Three sets of:
10 Seated Dumbbell Presses (bench or floor)
Rest 30 seconds
3-6 Strict Supinated Grip Chest to Bar Pull-Ups (use a band if needed)
Rest 90 seconds between sets

D.
Two sets for times of:
25/20 Calorie Row
25 Strict Handstand Push-Ups
Rest 60 seconds
25/20 Calorie Echo/Assault Bike
25 Toes to Bar OR GHD Sit-Ups
Rest 60 seconds
25/20 Calorie Row
25 Dumbbell Bench Press (50/35lbs)
Rest 60 seconds
25/20 Calorie Echo/Assault Bike
25 Pull-Ups
Rest 3 minutes between sets

Athlete Training Notes
Cardio and a pump, what’s not to love? These intervals are meant to be fast and as close to unbroken as possible. The reps aren’t short, but they’re not insanely high either. For each of the non-machine movements you should be aiming to hit them in 1 set, 2 tops. The paces on the machine are the fastest possible pace you can hold while performing the following movement in that 1-2 sets. Round 2 is going to get even spicier when the heart rate is up and the upper body has a little bit of a pump. Try to hang on to those bigger sets.