November 22, 2021 – Competition Program

Primary Training Session
Movement Primer

Three rounds at 70-80% effort of:
12/9 Calorie Bike or Row
100-Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100-Foot Sandbag Carry
10 Empty Bar Seated Good Mornings (wide feet)
10 Snatch-Grip Bent-Over Rows
10 Empty Bar Snatch Grip Behind the Neck Presses
10 Empty Bar Back Squats

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch

*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 3 reps @ 90%

*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:

Every 2 minutes including 3, 2, 1 GO! until 150/120 calories are completed:
10 Burpee Box Jump-Overs (24″/20″)
Max Calories of Assault Bike

Time Cap: 20 Minutes

D.
Four sets of:
60 seconds of Wall Sit with Front-Racked or Goblet Hold
immediately followed by…
60 seconds of Standing Bike Erg (Damper 10) or Assault Bike
Rest 2 minutes

E.
Every 90 seconds, for 27 minutes (3 sets):
Station 1 – Cossack Squat with Goblet Hold

(Right) x 8-10 reps @ 32X1
Station 2 – Cossack Squat with Goblet Hold (Left) x 8-10 reps @ 32X1
Station 3 – Banded Face Pulls x 15 reps @ 20X1
Station 4 – Glute Ham Raise x 10-12 reps
Station 5 – Hollow Rock or Hold x 45-60 seconds
Station 6 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Athlete Notes:
Today we’re sneaking in a little burner at the end of our lifting session. If you complete today’s training properly, your legs should be smoked by the end of the back squats. THAT is the focus. We want you to get strong. A few of you attended our Athlete Assessment Combine at Invictus Seattle recently. What was something that stood out to us? Strength numbers. That’s why we program these days during the off season, so your focus is 100% solely on strength and building your foundation. The burner at the end of this is strategic. We want to flood those legs even further and see if you can still produce some power output once they’re already smoked. Hit today’s session hard and really hone in on your specific weakness. Also, don’t forget the accessory work at the end! There’s a reason we call it “successory” work.