September 9, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
100 Foot Double Kettlebell Front Rack Carry
50 Foot Bodyweight Walking Lunge
50 Foot Bear Crawl
30-45 Second Wall Sit

Followed by…

Two sets in a clean grip of:
High Hang High Pull x 3 reps
Mid Hang Muscle Clean x 3 reps
Low Hang Power Clean x 3 reps
Front Squat x 3 reps
Squat Clean x 3 reps
Rest as needed
*empty bar up to 95/65lbs.

A.
Every 2 minutes, for 12 minutes (6 sets of):
Low Hang Power Clean + Power Clean

*Drop and reset between movements.

Set 1: 67.5%
Set 2: 72.5%
Set 3: 77.5%
Sets 4-6: 80+%

%’s off your 1RM power clean.

B.
Every 90 seconds, for 9 minutes (6 sets of):
Set 1: 3-4 Front Squats @ 60%
Set 2: 2-4 Front Squats @ 70%
Set 3: 1-2 Front Squats @ 80%
Set 4: 3-4 Front Squats @ 70%
Set 5: 2-3 Front Squats @ 80%
Set 6: 1-2 Front Squats @ 90%

Then, at the 9:00 mark…

Every 3 minutes, for 9 minutes (3 sets of):
6 Back Squats @ 75%

C.
Three rounds for time of:
50 Foot Farmer Hold Walking Lunge (70/53lbs)
15/12 Calorie Echo/Assault Bike

D.
Accumulate 100 Alternating Single Leg V-Ups (50/leg)

Conditioning Training Note
Sprint, sprint faster, sprint fastest. That’s the goal on today’s workout. Nothing to think about but shake n bake Ricky Bobby style. Go for unbroken on the lunges and hammer the bike. If you hit a wall, so-be-it. The goal of this workout is to help you determine where that threshold lies and what discomfort you can push though! It’ll be over before you know it.