June 29, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
30/20 Calories of Machine of Choice
20 Air Squats
10 Ring Rows

A.
Every minute, on the minute for 4 minutes:
3 Hang Power Cleans + 3 Hang Cleans

@ 40%

Rest 60 seconds

Every minute, on the minute, for 4 minutes:
Hang Power Clean + 2 Hang Cleans @ 60-70%

Followed by…

Five sets of:
Hang Clean + *Low Hang Clean @ 70-85%
Rest as needed

*Low hang clean you will go just below your knees.

B.
Five sets of:
15/12 Calorie Ski or Row
5 Squat Cleans (205/135lbs)
Rest 60 seconds between sets

After the fifth set, rest 2 minutes, then…

Three sets of:
15 Power Cleans (135/95lbs)
10 Bar Facing Burpees
150 Foot Shuttle Run (30′ Increments)
Rest 60 seconds between sets

C.
Three sets of:
Max Sandbag Hug Hold
Rest 90 seconds

Hold the sandbag while keeping your butt and back touching a wall. Your heels should be within a few inches of the wall.

D.
Three sets of:
Banded Monster Walk (Lateral) x 50 Feet each direction.
Rest 30 seconds
Wall Sit x 60-120 seconds
Rest 30 seconds
Plank Hold x 60-120 seconds
Rest as needed

Athlete Notes:
Today’s workout is some power output sprintervals. The first five sets should be an all out sprint. We want you to hammer on the ski erg/rower and then see how well you can hold on to the barbell. The squat cleans should be a weight that you can hit all 5 unbroken, but is still somewhat challenging. The rest should be just long enough to recover and hit it hard again. If you move fast enough you can make this a 1:1 work:rest segment. The second portion will take a little bit longer, but we want you still working on cycling the barbell. It’s not often that we end workouts with a shuttle run, so here’s your chance to really push those sprints. The gas pedal should be all go on this segment as well. If you have to break the 15 power cleans, take a quick rest and then get back at it!