October 2, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two rounds of:
50 Single Unders
10/8 Calorie Bike
20 Alternating Lateral Lunges
10 Goblet Squats

Three sets of:
10-15 Right Leg Dynamic Bulgarian Split Squats
Rest 30 seconds
10-15 Left Leg Dynamic Bulgarian Split Squats
Rest 60-90 seconds

A.
Front Squat
Set 1 – 8-10 reps @ 50-60%
Set 2 – 6-8 reps @ reps @ 60-70%
Set 3 – 3-4 reps @ 80%
Set 4 – 2-3 reps @ 80-85%
Set 5 – 1-2 reps @ 85-90%
Set 6 – 1 rep @ 90+%
Set 7 – 1 rep @ 90+%
Set 8 – 1 rep @ 90+%
Rest 1-2 minutes between sets

**Special Note**
-The goal for today is to hit 3 singles at or above 90%. Go based off of feel.

B.
Every minute, on the minute, for 10 minutes:
3 Hang Power Cleans @ 50-60%

*Focus is light and snappy. Try to hang on to the bar but reset in the hang position – not touch and go. Do not bounce the bar off your thighs.

C.
Four sets of:
6-8 Romanian Deadlifts
Rest 30 seconds
8-10 Bulgarian Split Squats (each leg)
Rest 60-90 seconds

D.
“Interrupted Karen”
Five rounds for time of:
30 Wall Ball Shots (20/14lbs to 10′)
60 Double Unders

E.
For completion:
150 Banded Hamstring Curls

General Training Notes:
Can you go unbroken? Hang on to those wall balls and then be grateful for a quick break on the double unders. Fastest times will have quick transitions and minimize rest between the two movements. Challenge yourself to finish the dubs and get right back on the ball. Interrupted Karen is the perfect name for this workout, those double unders are just a minor inconvenience but transitions are where most folks will lose all their time. Trust your abilities and push the pace to see where the wheels fall off.