November 4, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Run
15 Supinated Grip Band Pull Aparts
10 Divebomber Push-Ups
5 Wide Grip Strict Pull-Ups

Followed by…

Ten reps of:
Dynamic Push-Up
Rest 15-30 seconds between reps
*Set plates next to your hands, lower down in a controlled manner, then explosively press upwards to land on the plates. Please be careful.

A.
Every 90 seconds, for 12 minutes (8 sets of):
Split Jerk x 1.1 @ 70%

*Rest 5-10 seconds between reps

B.
Every 2 minutes, for 10 minutes (5 sets of):
3-Position Power Clean @ 60-70%
(Mid Hang, 2″ Below the Knee, Floor)

C.
Four sets of:
8-10 Double Dumbbell Bent Over Rows
Rest 60-90 seconds between sets

*Treat these similar to a power row.

D.
For time:
30 Lateral Burpees Over the Barbell
30 Shoulder to Overhead (115/80lbs)
30 Lateral Burpees Over the Barbell

E.
Three sets of:
10-12 Dumbbell Z Press
Rest 30 seconds
10-12 Feet Elevated False Grip Ring Rows
Rest 60 seconds

F.
Four sets of:
60 Second Right Side Suitcase Hold
60 Second Left Side Suitcase Hold

Athlete Training Notes:
Nothing to do but send it and send it fast on this workout. We’re looking all gas on the burpees, hang on to that barbell as best you can on the shoulder to overhead, then sprint to the finish on the last set of burpees. This is the only conditioning you’ve got for today so you might as well go hard!