May 8, 2023 – Competition Program

Primary Training Session
Get Moving || Warm Up:

3 Minute Bike
20 Glute Bridges
20 Air Squats
10 Bird Dogs each side

Followed by…

2 Minute Bike
20 Barbell Back Squats
10 Bird Dogs each side

A.
Every 2 minutes, for 24 minutes (12 sets of):
Snatch
Sets 1-3: 3 reps @ 65-70%
Sets 4-6: 2 reps @ 70-80%
Sets 7-9: 1 rep @ 80-90%
Sets 10-12: 1 rep @ 90+%

B.
Every 3 minutes for 12 minutes:
10 Back Squats @ 70+%

C.
Four sets of:
15 Barbell Snatch (75/55lbs)
400 Meter Run
10 Barbell Snatch (75/55lbs)
10 Muscle Ups
Rest 60 seconds

D.
Tabata Holow Hold/Rock

(Tabata: 20 seconds of work/20 seconds of rest for 8 sets)

Athlete Notes:
Start fast and hang on for today’s workout. The goal is unbroken on the snatches, and faster than mile pace on the 400’s. If you do that, what can you hang on to for the muscle ups? Err on the side of aggression and see if you can knock them out in 1 set. At most we’re looking for 3 attempts to get the 10 muscle ups each round. Shake your arms out during that 60 second rest and get ready to hit it hard again.