September 27, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Behind the Neck Snatch Grip Bamboo Presses
4-5 Snatch Grip Bamboo Bar Overhead Squats
T-Spine Pulse on Bench, Rack or Table x 45 seconds
Banded Perfect Stretch x 45 seconds per side

Followed by…

Three sets of:
5 Burpee Broad Jumps for Distance
Rest as needed

A.
In 12 minutes or less, build to today’s heavy Power Snatch.

B.
Push Press
Every 2 minutes, for 16 minutes (8 sets):
Set 1: 3 @ 65%
Set 2: 2 @ 75%
Set 3: 1 @ 80%
Set 4: 1 @ 85%
Sets 5-8: 1 @ 90+%

C.
Five sets for times of:
15/12 Calorie Row
10 Lateral Burpees Over the Rower
*Clean and Jerks*
Rest 2 minutes between sets

*Clean and Jerks:
Set 1: 15 reps @ 135/95lbs
Set 2: 12 reps @ 165/115lbs
Set 3: 9 reps @ 205/135lbs
Set 4: 6 reps @ 225/155lbs
Set 5: 3 reps @ 255/175lbs

Modifications:
Set 1: 50% (of clean and jerk)
Set 2: 60% (of clean and jerk)
Set 3: 65% (of clean and jerk)
Set 4: 70% (of clean and jerk)
Set 5: 75% (of clean and jerk)

D.
Three-Four sets of:
10-12 Dumbbell Incline Bench Press
10-12 Supinated Grip Bent Over Rows
Rest as needed

E.
Two sets of:
Max Effort Weighted Tempo Stationary Dips @ 1111
Rest as needed

Athlete Notes:
Row fast, burpee faster, then work on cycling that barbell. Can you string together some touch and go reps with an elevated heart rate? How about when your pull and overhead positions get fatigued? A good goal on the barbell is to knock out the 15 reps in 3-5 sets, the 12 reps in 3-4 sets, the 9 reps in 3-4 sets, the 6 reps in 2-3 sets, and the 3 reps unbroken. That said, it may work better for you to go fast singles. Either way, play to your strengths and see which one is going to help you finish your intervals faster. Make sure you use the 2 minute rest to change out your weights and catch your breath. Overall, the goal here is a fast pace on the row, breathe on the burpees, then hammer out the barbell. See modifications for % recommendations.