October 30, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Double Kettlebell Front Rack Carry
15 Goblet Squats
30 Banded Hamstring Curls

Followed by…

Ten reps of:
Medball Max Distance Toss
Rest as needed

Followed by…

One set of:
10 Snatch Grip High Pulls
10 Hang Muscle Snatches
10 Hang Power Snatches
10 Overhead Squats
*Empty Barbell

A.
Take 15-20 minutes to build to today’s heavy…
Snatch x 1 rep from medium blocks

*Set the block height to where the bar sits at mid patella.
*If you do not have blocks, then perform this as a hang snatch from mid patella.

B.
Every 2 minutes, for 10 minutes (5 sets of):
Back Squat x 4 reps @ 84%

C.
Against a 5 minute clock, complete as many reps as possible of:
15 Thrusters*
12 Toes to Bar
9 Bar Facing Burpees
Rest 2:30 between sets and repeat for a total of THREE sets. Start back at the beginning on the second set.

*Set 1 – 135/95lbs
Set 2 – 115/80lbs
Set 3 – 95/65lbs

**If strength is your primary need right now then substitute today’s metcon for the strength accessory option in the additional sessions.

D.
Three to Four sets of:
8-10 Right Leg Reverse Lunges (Back Rack)
Rest 30 seconds
8-10 Left Leg Reverse Lunges (Back Rack)
Rest 90 seconds

E.
Three sets of:
20 Alternating Single Leg V-Ups
30 Hollow Body Bounces
40 Bouncing Knees to Chest

Athlete Notes:
We’ve got an interval style open workout coming up today. The descending weight on the barbell just means you get to continue moving at the same speed as you fatigue. We’re looking for high volume thrusters because Monday’s are all about building up that muscle endurance in your lower body. The goal here is 1-2 sets on all rounds of thrusters followed by 1-2 sets on all rounds of toes to bar and then consistent paces on the burpees. That 2:30 rest is going to go by quick but should hopefully decrease your heart rate enough to where you can continue at the same sustained effort even as fatigue sets in.