November 29, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
T-Spine Pulse on Bench, Rack or Table x 45 seconds
Banded Perfect Stretch x 45 seconds per side

Followed by…

Two sets of:
12/9 Calorie Bike or Row
10 Double Kettlebell Deadlfits
100 Foot Farmer Carry

Followed by…

Three sets of:
5 Burpee Broad Jumps for Distance
Rest as needed

A.
In 15 minutes, build to today’s heavy:
Squat Clean + Split Jerk

B.
Every 2 minutes, for 10 minutes (5 sets of):
Bench Press x 6 reps @ 81%

C.
Complete as many rounds and reps as possible in 7 minutes of:
3 Hang Power Snatches (115/80lbs)
6 Box Jump Overs (24/20″ with step down)
6 Hang Power Snatches
12 Box Jump Overs
9 Hang Power Snatches
18 Box Jump Overs
12 Hang Power Snatches
24 Box Jump Overs
…etc. until the 7 minute mark.

Rest 7 minutes, then…

Complete as many rounds and reps as possible in 7 minutes of:
3-6-9-12-15-18-etc. reps of:
Overhead Squats (115/80lbs)
Bar Facing Burpees

D.
Three sets of:
12-15 Incline Bench Dumbbell Skull Crushers
12-15 Seated Lateral Flyes
Rest as needed

E.
Accumulate 50 Seated Pike Position Leg Liftovers (each side)

Athlete Training Notes:
Every Wednesday has been filled with 1:1 work:rest workouts. Today is going to be no different from a format standpoint. The difference will come in the workout itself. Set 1 we’ve got a mix of hang snatches and box jump overs. Set 2 we’re going to overhead squats and bar facing burpees. Treat this like two separate events at a competition. Try to maximize your score on both. We’re looking to stay unbroken on the hang snatches for as long as you can, then recover on the box jump overs. The step down naturally slows the movement down, so find your rhythm there and just cruise through those at a consistent pace. During set 2 we’re looking to again go unbroken on the barbell and control the workout via the bar facing burpees. You don’t want to mess around with time under tension on the overhead squats so knock those reps out as quick as you can. The burpees is where we can focus on pacing a bit to make sure that you’re not redlining. Nice and controlled on those through the first few rounds, then pick up the pace as the clock winds down.