September 6, 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
15 PVC Pass Throughs
15 PVC Overhead Squats
15 Pronated Grip Band Pull-Aparts

Followed by…

Five sets of:
Depth Drop to Broad Jump to 15 Foot Sprint Start
Rest as needed

*Perform one depth jump. When you land, jump forward as far as you can, then immediately begin a 15 foot sprint.

A.
Every minute, on the minute, for 3 minutes:
2-3 Muscle Snatches @ 60+%

Followed by…

Every 90 seconds, for 9 minutes (6 sets of):
Power Snatch x 1.1 @ 80%

B.
Bench 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.
Three-Four sets of:
10-12 Kettlebell Push Press
10-12 Gorilla Rows
Rest as needed

D.
Against a 3 minute clock, perform as many reps as possible of:
200 Meter Run
20 Russian Kettlebell Swings (70/53lbs)
80 Double Unders
Max Push Press in the remaining time*
Rest 2 minutes between sets and repeat for a total of SIX sets

*The push press will start at 135/95lbs and add 10lbs each set.

E.
Two sets of:
Max Effort Banded Triceps Pressdowns
Rest 60-90 seconds between sets

Athlete Notes:
Run fast, go unbroken on the swings, double under faster, then hang on to that barbell. IF you push the first three movements then you should have about 30 to 45 seconds on that barbell, which should be enough for one big set, a possible drop and shake, then finish til the time is up. You get a full 2 minute rest so don’t hold back during the working windows. Push hard and see how many reps you can get.