October 3, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
10/7 Calorie Row
5 Burpee Broad Jumps
5 Empty Bar Hang Snatches
5 Empty Bar Overhead Squats
100 Foot Sandbag Bearhug Carry
5 Sandbag Bearhug Squats

A.
Back Squat
Sets 1-3: 3 reps @ 90-94%
Set 4: MAX reps @ 84%
Rest 2 minutes between sets

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.
Every 2 minutes, for 10 minutes (5 sets of):
Hang Snatch + Snatch
Set 1: 77%
Set 2: 80%
Set 3: 83%
Set 4: 86%
Set 5: 88%

Followed by…

Every 2 minutes, for 8 minutes (4 sets of):
Set 1: 90%
Set 2: 92%
Set 3: 94%
Set 4: 96%

C.
Every 4 minutes, for 20 minutes (5 sets of):
20/15 Calorie Row
10 Lateral Burpees Over the Rower
5 Snatches (185/125 lbs)

*Snatches can be power or squat, just go FAST.

D.
Three sets of:
6 Tempo Front Foot Elevated Deep Split Squats @ 3131 (each leg)
Rest 30 seconds between legs and 60 seconds between sets

Athlete Notes:
We’re looking for speed in today’s workout. The faster you go the more rest you’ll get. The row should be a sprint and take about 40-45 seconds. The burpees are also a sprint and we’re looking for 30 seconds or less on them. After the last burpee, grab the bar right away and start pulling. See what you’re capable of doing once your heart rate is elevated and fatigue has built up. This weight isn’t light by any means, but it should be a weight that you’re comfortable cycling all 5 reps in a row, so please customize accordingly. All in, we’re looking for rounds to be less than 2 minutes, giving you 2+ minutes of rest each time.