May 4, 2021 – Competition Program

Primary Training Session

Mobility & Activation
Two sets of:
Hip Internal Rotation Drill x 8-10 reps per side
Band Assisted Lat Stretch x 30 seconds per side

and then …

Two sets of:
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
Banded Squats x 30 seconds

Warm-Up Flow

Four rounds at increasing intensity of:
15 Goblet Squats (24/16 kg)
10 Supinated-Grip Strict Pull-Ups
5 Wall Walks

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B.
Every 2 minutes, for 6 minutes (3 sets):
3 Power Cleans + 3 Front Squats @ 60-65% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 2 Front Squats @ 70-75% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Power Clean + 1 Front Squat @ 80-85% of 1-RM Clean

C.
Three rounds for time of:
400 Meter Run
50 Air Squats
5 Cleans (275/185 lbs)

Clean weight should not exceed 80% of max.

Athlete Notes:

We are getting strong today! If you are someone who struggles in the front rack position then make sure you spend a good deal of time warming up and stretching or else today is going to be uncomfortable. After you finish your lifting portions, change out of your OLY shoes, but we are not done lifting yet. When you look at the workout, the 5 heavy cleans really jump out as a big focus. Adjust the loading if it’s too aggressive for your current abilities, but whatever you choose as the loading, it should be challenging and require your full focus. If you’re an athlete that can lift a relatively high percentage of your 1-RM with an elevated heart rate, or if you’re strong enough to make that load a lower percentage, work to push on the running portion of this workout. If you push the run and the squats, within a reasonable amount, you could save up to 60 seconds each round. Consider what would be best for you and make a plan! Let us know how you approached it and what you felt worked well for you, and what you would do differently next time.