October 14, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
100 Foot Double Kettlebell Front Rack Carry
50 Foot Bodyweight Walking Lunge
50 Foot Bear Crawl
30-45 Second Wall Sit

Followed by…

Two sets in a clean grip of:
High Hang High Pull x 3 reps
Mid Hang Muscle Clean x 3 reps
Low Hang Power Clean x 3 reps
Front Squat x 3 reps
Squat Clean x 3 reps
Rest as needed
*empty bar up to 95/65lbs.

A.
Every 2 minutes, for 12 minutes (6 sets of):
Clean

Set 1: 75%
Set 2: 80%
Set 3: 85%
Sets 4-6: 87.5+%

Build based on quality to a heavy if you want!

B.
Every minute, on the minute, for 4 minutes:
Set 1: 3 Front Squats @ 64%
Set 2: 2 Front Squats @ 70%
Set 3: 1 Front Squat @ 76%
Set 4: 1 Front Squat @ 82%

Followed immediately by…

Every 2 minutes, for 8 minutes (4 sets of):
Set 1: 1 Front Squat @ 88%
Set 2: 1 Front Squat @ 94%
Sets 3 and 4: 1 Front Squat @ 95+%

Rest until the 15:00 mark, then…

One set of:
Max Unbroken QUALITY Back Squats @ 70%

C.
For time:
25/20 Calorie Echo/Assault Bike
15 Sandbag to Shoulder (150/100lbs)*
25/20 Calorie Echo/Assault Bike

TIME CAP = 8 MINUTES

*If you do not have a sandbag then perform 10 clean and jerks at 185/125lbs or a weight that you could perform at least 5 touch and go reps with.

Check back to Week 1 (8/19/24).

General Training Note
The main emphasis on today’s training is the cleans and squats. If you hammer those and are able to knock out some new PR’s and are feeling a ton of CNS fatigue afterwards then feel free to call it there for the day. We have more PR attempts coming up this week. If you’re wanting to hit the workout then the goal for today is to beat your time from week1. Perform the workout exactly as you did back then and see if you can go faster. If you’re keeping detailed notes (like we all should be) then you should know exactly what to do different this time around :).