November 1, 2024 – Competition Program

Primary Training Session
Get Moving | Warm-Up
3-5 Minute Bike or Row @ Ascending Effort

Followed by…

One set of:
Partner Assisted Front Rack Stretch x 60-90 seconds

Followed by…
Two sets of:
100 Foot Farmer Carry
100 Foot Double Kettlebell Front Rack Carry
100 Foot Double Kettlebell Overhead Carry

Followed by…

Three sets of:
Snatch Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Overhead Squat x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*empty barbell up to 95/65lbs

A.
Every 2 minutes, for 6 minutes (3 sets of):
High Hang Snatch x 3 reps @ 60-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets of):
Hang Snatch (above the knee) @ 70-75%

Followed by…

Every 2 minutes, for 12 minutes (6 sets of):
Snatch @ 80-85%

*Only increase after successful QUALITY lifts.

B.
Back Squat
Set 1: 10 reps @ 50%
Set 2: 10 reps @ 55%
Set 3: Max Quality Reps @ 60%
*If you get to 15, stop.
Rest 2-3 minutes between sets

C.
Against a 2 minute clock, perform as many reps as possible of:
20 Wall Ball Shots (30/20lbs to 10/9′)
50 Foot Walking Lunge (50-70/35-50lbs)
Max Calorie Echo/Assault Bike in the remaining time
Rest 60 seconds between sets and continue until you’ve accumulated 60/48 calories OR 5 sets, whichever comes first.

D.
Three sets of:
15 Barbell Good Mornings
30 Banded Hamstring Curls
Rest 60-90 seconds

Conditioning Training Note
Unbroken wall balls, unbroken lunges, solidify the leg pump on the bike. Come out hot and try to hold on knowing that lactic acid will cause a steep drop off later on? Or maintain consistency from round to round? Pick a strategy and try it out, let us know what you’d change.