October 18, 2021 – Competition Program

Movement Primer

Three rounds at 70-80% effort of:
12/10 Calorie Bike or Row
100 Foot Sandbag Carry
100 Foot Suitcase Carry each arm
20 Alternating Lateral Lunges
5 Half Kneeling Single Arm Presses (Right)
3 Windmills (Right)
5 Half Kneeling Single Arm Presses (Left)
3 Windmills

(Left)

A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85%

B.
Every 2 minutes, for 12 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)

At the 12 minute mark. . .

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 70-75%

*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:

Every 3 minutes, for 15 minutes (5 sets) for times of:
15/10 Calorie Ski-Erg or Row
50 Double Unders
25-Foot Handstand Walk

D.
Three sets of:
Front-Racked Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Strict Band Assisted Chest-to-Bar Pull-Ups x 12-15 reps @ 2111
Rest 60 seconds

E.
Three rounds for movement quality:
40 Sandbag or D-Ball Squats (light)
20 Banded Hammer Curls
10 Bent-Over Dumbbell Reverse Flyes

Athlete Notes:
Today we’re continuing with our “get strong Monday’s” theme. We want a focused, dedicated, lifting session. Use these sessions as an opportunity to really focus, and hone in on building a strong foundation! As always, please be sure to follow the sets, reps, percentages, and prescribed tempos!