October 18, 2024 – Competition Program

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

Followed by…

One set of:
Partner Assisted Front Rack Stretch x 60-90 seconds

Followed by…
Two sets of:
100 Foot Farmer Carry
100 Foot Double Kettlebell Front Rack Carry
100 Foot Double Kettlebell Overhead Carry

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 2 minutes, for 20 minutes (10 sets of):
Clean Liftoff (pause for 2 seconds at the knee) + Clean + Jerk
*Drop and reset between reps.
**Start at 65% and build by 2-5% every rep based on quality.

B.
Every 90 seconds, for 9 minutes (3 sets of):
Station 1: 2-3 Front Squats @ 80%
Station 2: 1 Front Squat @ 90%

C.
Three sets of:
25 Weighted GHD Hip Extensions
Rest 30-45 seconds
30-40 Banded Hamstring Curls
Rest 90 seconds

D.
Complete as many rounds and reps as possible in 7 minutes of:
3 Toes to Bar
3 Clean and Jerks (135/95lbs)
5 Toes to Bar
5 Clean and Jerks
7 Toes to Bar
7 Clean and Jerks
…etc. adding 2 reps to each movement every round until the 7 minutes are up.

Conditioning Training Note
For today’s workout we’re aiming for unbroken on the toes to bar as long as you can followed by quick singles on the barbell. The only time you should hang on to the barbell is if there’s limited time left and you’re trying to squeeze out the final reps. We see workouts like this pop up all the time in the open so might as well start prepping now. Take notes when you’re done of what you did well and what you could have done better!