October 29, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 1-2 minutes in each of the following mobility pieces (on both sides where applicable):

–Wrist Stretch
–Banded Tricep Stretch
–Partner T-Spine Stretch

Followed by…

Two sets of:
15/12 Calorie Bike or Row
25 Foot Banded Monster Walk (forward and backward)
5 Depth Drops
5 Broad Jumps

Followed by…

Two to Three sets of:
Clean Grip Romanian Deadlifts x 3 reps
High Hang Clean High Pulls x 3 reps
Hang Power Clean x 3 reps
Low Hang Squat Clean x 3 reps
Sotts Press x 3 reps
Front Squat x 3 reps
*Empty bar up to 95/65lbs

A.
Every 2 minutes, for 6 minutes (3 sets):
3 High Hang Cleans + 1 Jerk @ 60-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean + Jerk @ 70-75%
*May be performed as a single complex or drop and reset.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 80-85%
*May be performed as a single complex or drop and reset.

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Clean Pull + Clean & Jerk @ 85-90%
*Reset after the clean pull.

B.
Every 2:30, for 12:30, complete (5 sets):
Bench Press x 5 reps @ 60-65%

C.
Option A:
For time:
50 Strict Handstand Push-Ups
Time Cap = 8 Minutes

Option B:
For time:
50 Kipping Handstand Push-Ups
Time Cap = 8 Minutes

Option C:
Every minute, on the minute, for 8 minutes:
6-8 Strict Handstand Push-Ups to a Pad OR 6-8 Box Handstand Push-Ups

D.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Bench Press (50-70/35-50lbs)
200 Foot Shuttle Run
10 Dumbbell Deadlifts (50-70/35-50lbs)
200 Foot Shuttle Run

Conditioning Training Note
Pick a weight that you can perform the dumbbell bench press with unbroken for the first few rounds. Your goal should be 2 minute rounds, or less. See if you can get through over 50 bench and 50 deadlifts in this workout. You’re going to have to run hard.