October 20, 2021 – Competition Program

Primary Training Session

Movement Primer

Three rounds at 70-80% effort of:
10/7 Calorie Row
100 Foot Suitcase Carry (each side)
60 second Plank Hold from Elbows
100 Foot Double Kettlebell Front Rack Carry
30 second Hang from Pull-Up Bar
10 Empty Barbell Good Mornings

A.
Four sets of:
Deadlift x 6 reps @ 75% of 1-RM Deadlift

B.
Complete as many rounds and reps as possible in 20 minutes of:
“DT”:
12 Deadlift (155/105lbs.)
9 Hang Power Clean
6 Push-Jerk

Followed by. . .

400 meter Run

*Add one round of “DT” after every 400 meter run eg:
One round of “DT”
400 meter Run
Two rounds of “DT”
400 meter Run
Three rounds of “DT”
400 meter Run. . .etc

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Sandbag or D-Ball Cleans (150/100lb.)
100-Foot Bearhug Sandbag or D-Ball Carry

Finish with. . .

Three sets of:
25 Reverse Hypers @ 55% of 1-RM Back Squat
15 second transition
25 GHD Sit-Ups
Rest as needed

Athlete Notes:
Make no mistake, today’s workout is a barbell workout. You’re going to spend close to 2/3 of the workout on the barbell. This is the perfect opportunity for you to work on picking one or two things you want to stay focused on, and really dive into that. This is going to get somewhat monotonous doing the same movements over and over for 20 minutes, but the best scores will come from people who stay focused on the present, and stay checked in! Force yourself to stay over the barbell, and start out being smart with how you break things from the get-go. The round of 2 and round of 3 DT’s is where the workout will be for most of you. When you get to this point, that’s your time to really stay checked in on what you’re doing! This will be as much of a mental test as it is physical.