November 5, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 1-2 minutes in each of the following mobility pieces (on both sides where applicable):

–Banded Tricep Stretch
–Banded Perfect Stretch

Followed by…

Two sets of:
200 Meter Easy Jog
25 Foot Monster Walk (forward and backward)
20 Banded Good Mornings
20 Plate Hops

Followed by…

Two to Three sets of:
Clean Grip Romanian Deadlifts x 3 reps
High Hang Clean High Pulls x 3 reps
Hang Power Clean x 3 reps
Low Hang Squat Clean x 3 reps
Sotts Press x 3 reps
Front Squat x 3 reps
*Empty bar up to 95/65lbs

A.
Every 2 minutes, for 6 minutes (3 sets):
3 High Hang Cleans + 1 Jerk @ 63-68%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean + Jerk @ 73-78%
*May be performed as a single complex or drop and reset.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 83-88%
*May be performed as a single complex or drop and reset.

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Clean Pull + Clean & Jerk @ 85-90%
*Reset after the clean pull.

B.
Every 2:30 for 5 sets:
Bench Press x 5 reps @ 65-70%

C.
Option A:
Three sets of:
6-8 Ring Muscle Ups
Rest as little as possible to stay unbroken

Option B:
Three sets of:
8-10 Bar Muscle Ups
Rest as little as possible to stay unbroken

Option C:
Three sets of:
16-20 Chest to Bar Pull-Ups
Rest as little as possible to stay unbroken

D.
Every 4 minutes, for 16 minutes (4 sets of):
30 Heavy Rope Double Unders
5 Dumbbell Devil’s Press (50-70/35-50lbs)
50 Foot Dumbbell Walking Lunge (50-70/35-50lbs)

Conditioning Training Note
Strength building meets conditioning today. This one is going to be a full body burner because those heavy rope dubs and devil’s press are no slouch on the shoulders and then we push all that lactic acid straight to the legs on the lunges. Grip, shoulders, quads, glutes, heart rate, this one has it all. Try to finish rounds in less than 90-120 seconds to give yourself ample rest before the next set.