October 11, 2024 – Competition Program

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

Followed by…

Thoracic Mobility Drills

Followed by…

Two sets of:
100 Foot Double Kettlebell Front Rack Carry
10 Kettlebell Deadlifts
10 Goblet Squats

Followed by…

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

A.
Every 90 seconds, for 18 minutes (12 sets of):
Set 1: 3 Clean and Jerks @ 70%
Set 2: 2 Clean and Jerks @ 75%
Set 3: 1 Clean and Jerk @ 80%
Set 4: 3 Clean and Jerks @ 75%
Set 5: 2 Clean and Jerks @ 80%
Set 6: 1 Clean and Jerk @ 85%
Set 7: 3 Clean and Jerks @ 80%
Set 8: 2 Clean and Jerks @ 85%
Set 9: 1 Clean and Jerk @ 90%
Set 10: 1 Clean and Jerk @ 85+%
Set 11: 1 Clean and Jerk @ 90+%
Set 12: 1 Clean and Jerk @ 95+%

B.
Take 15 minutes to build to today’s heavy Deadstop Front Squat

C.
Three to Four rounds of:
20 Death Marches
50 Foot Forward Monster Walk
50 Foot Backward Monster Walk

D.
Complete as many reps as possible in 6 minutes of:
30 Ring Muscle Ups OR 60 Pull-Ups
30 Dumbbell Thrusters (70/50lbs) OR 45 Dumbbell Thrusters (50/35lbs)
Max Double Unders in the remaining time.

Conditioning Training Note
This one is a quick burner. Most of you won’t have a ton of time on the double unders and that’s ok. The important part of the workout is accumulating the gymnastics reps at the beginning. Your goal should be 3:30 or less on that, whichever option you choose. That means 2-4 sets to get all the reps done. If you need to adjust to fit that time domain, go for it. After that your goal is 2-4 sets on the thrusters as well. If you can hang on for that it shoud take around 2-2:30 to get those done which may leave you with a little time to rip out some dubs at the end. Don’t expect to get a ton, but think of them as a bonus if you’re able to finish the thrusters.