November 12, 2021 – Competition Program

Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
60 second ANY machine
10 Gorilla Rows (each arm AND light weight)
20 Goblet Hold Alternating Reverse Lunges @ 1111 Tempo
10 Bird Dogs (each side)
10 Dead Bugs (each side)
100 Foot Double Kettlebell Front Racked Carry

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Dead Stop Front Squat x 2 reps @ 85-90% of 1-RM Dead Stop Front Squat

B.
Every two minutes, for 12 minutes (6 sets):
2 Squat Cleans + 2 Front Squats + Jerk @ 65% of 1-RM Clean & Jerk

B.
“2018 Regionals Workout 4”
For time:
Two rounds of:
10 Snatches, (175/125lbs.)
12 Bar Facing Burpees
Then, Two rounds of:
10 Snatches, (115/75lbs.)
12 Bar Facing Burpees

Time cap: 9 minutes

C.
Every minutes, on the minute, for 16 minutes (4 sets) of:
Station 1 – Waiter’s Carry x 20-25 seconds each arm
Station 2 – Supine Ring Rows x 8 reps @ 2111
Station 3 – Copenhagen Side Plank (Left) x 30-40 seconds (accumulate the time if necessary)
Station 4 – Copenhagen Side Plank (Right) x 30-40 seconds (accumulate the time if necessary)

D.
Three rounds of:
15 Right Plank Pulls with 1 Second Pause in Contraction
15 Left Plank Pulls with 1 Second Pause in Contraction
30 Bicycle Crunches

Athlete Notes:
Start your engines! This workout is meant to be quick! Top times at regionals in 2017 were in the 6 minute range. We love re-testing old workouts because it gives us an ability to check ourselves against some of the best in the world AND possibly even against a past version of ourselves! Don’t let the fact that the barbell gets lighter deceive you, the 115/75 bar is no joke! We would advise quick singles through the first weight, and that the weight should be something you are comfortably dropping and putting your hands right back onto the bar. When you get to the second bar, this is the gut check! How willing are you to hang on AND push the pace on the burpees? Throttle down at the end here and remember back to all that training we did last cycle where we made you lift with an elevated heart rate and focus on proper mechanics!