November 29, 2021 – Competition Program

Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
12/9 Calorie Bike or Row
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
10 Empty Bar OR Goblet Hold Kang Squats

10 Supinated Grip Bent Over Rows
6-8 Empty Bar Bulgarian Split Squats (each leg)

A.
Build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull

+ Snatch + Overhead Squat @ 60-70% of 1-RM Snatch

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 89%
*Set 7 = 1 rep @ 92%
*Set 8 = 1 rep @ 95%

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

Every three minutes, for 15 minutes (5 sets):
Back Squat x 1 rep @ 95%

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

Every minute on the minute for 10 minutes (10 sets):
Row 200/150 meters

At the 12 minute mark. . .

Every minute on the minute for 6 minutes (6 sets):
40 Double Unders
8-10 Push-Ups (no worming!)

At the 20 minute mark. . .

For time:
30 Burpee Box Jump Overs (24/20″)

D.
Four sets of:
Double Kettlebell Front Squat x 4 reps @ 42X1
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds

E.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front-Racked Walking Lunges x 16-20 reps @ 20X1
Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps @ 21X1
Station 3 – Band-Resisted Hammer Curls x 20-24 reps
Station 4 – Hollow Rocks or Hollow Hold x 45 seconds

Athlete Notes:
Today is the perfect day to get strong!! Hopefully you ate all the food over the weekend and came into the gym today with the mindset of building a bigger and stronger foundation! We’re near the end of this cycle so hang in there and trust the process!