September 24, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following mobility pieces on each side…

–T-Spine Pulse on Bench
–Band Distracted Pec Stretch

Followed by…

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Second Row
Station 2: 5 Bar Facing Burpees + 5 Muscle Snatches (75/55lbs)
Station 3: 60 Second Bike
Station 4: 1 Round of Light “DT” (75/55lbs)

“DT” = 12 Deadlifts + 9 Hang Cleans + 6 Shoulder to Overhead

A.
Every 90 seconds, for 12 minutes (8 sets of):
3 Position Snatch (high hang, mid hang, 2″” below the knee)

Set 1: 64%
Set 2: 68%
Set 3: 72%
Set 4: 75%
Sets 5-8: 75+%

*Only increase after a successful/made lift.

At the 12:00 mark…

Every minute, on the minute, for 3 minutes:
3 Mid Hang High Pulls @ 90+% of 1RM Snatch

B.
Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk x 2 reps @ 75-85%

Then, at the 12:00 mark…

Every 3 minutes, for 6 minutes (2 sets of):
Max Unbroken Strict Press @ 80% of 1RM Strict Press

C.
Option A:
Every minute, on the minute, for 8 minutes:
Station 1: 5-7 Bar Muscle Ups
Station 2: Rest

Option B:
Every minute, on the minute, for 8 minutes:
Station 1: 12-15 Butterfly Pull-Ups OR 10-12 Chest to Bar Pull-Ups
Station 2: Rest

D.
Every minute, on the minute, for 21 minutes (7 sets of):
Station 1: 250-300 Foot Shuttle Run
Station 2: 30 Double Unders + 10 Handstand Push-Ups
Station 3: 15 GHD Sit-Ups, 20-25 V-Ups OR 15 Toes to Bar

Conditioning Training Note
In today’s EMOM we’re looking for about 45-50 seconds on the shuttle run. Station 2 should take about 40-45 seconds. Station 3 should take about 30 seconds. The time domain for each movement decreases but we’re accumulating a good amount of volume for each of them. This is good high volume, high heart rate work under a controlled setting.