June 3, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag Carry (light)
5 Divebomber Push-Ups
10 Ring Rows
15 Sandbag Bearhug Squats

A.
Every 2 minutes, for 16 minutes (8 sets of):
Behind the Neck Jerk + Overhead Squat

Set 1: 75% of 1RM Snatch
Set 2: 80% of 1RM Snatch
Set 3: 85% of 1RM Snatch
Set 4: 89% of 1RM Snatch
Set 5: 93% of 1RM Snatch
Set 6: 97% of 1RM Snatch
Set 7: 101+% of 1RM Snatch
Set 8: 101+% of 1RM Snatch

B.
Every 90 seconds, for 15 minutes (10 sets of):
High Hang Snatch

Sets 1-3: 2-3 reps @ 70-80%
Sets 4-6: 1-2 reps @ 80-85%
Sets 7-10: 1 rep @ 85+%
*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.

Followed by…

Every 2 minutes, for 6 minutes:
Snatch High Pull x 1.1.1 @ Top Weight of High Hang Snatches

C.
Five sets of:
Bench Press x 5 reps @ 65-70%
Rest 2 minutes between sets

D.
Against a 5 minute clock, perform as many reps as possible of:
20 Toes to Bar
40/32 Calorie Echo/Assault Bike
20 Toes to Bar
Max Handstand Push-Ups OR Push-Ups in the remaining time.

Athlete Training Notes
Monday’s during our off-season cycle are going to be shorter bursts of either power or interval work. Today’s piece is exactly that. We’ve got a quick sprint to finish off a solid day of getting stronger. Your goal is 1-2 sets on each of the 20 toes to bar. Hold a pace that gets you off the bike in 2-2:30 or less. Hammer out the handstand push-ups and take yourself to failure! Remember, the off-season is all about taking risks and pushing your limits, not gaming workouts to win. If you don’t push the boundaries you’ll never know where they are! Be prepared to hear a lot of that over the next few months!