October 18, 2023 – Competition Program

Get Moving || Warm-Up
Three sets of:
25 Russian Kettlebell Swings
100 Foot Single Arm Overhead Carry (each arm)
100 Foot Suitcase Carry (each arm)
10/7 Calorie Bike or Row

Followed by…

Ten reps of:
Depth Jump to Vertical Leap
Rest 20-30 seconds between reps

A.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Power Clean + Power Jerk
Sets 1-4: 2 reps @ 50-70%
Set 5: 1 rep @ 80%
Set 6: 1 rep @ 85%
Sets 7-10: 1 rep @ 90+%

*Percentages based off Power Jerk or Hang Power Clean, whichever is lighter.

B.
Every 2 minutes, for 10 minutes (5 sets of):
Bench Press x 8 reps @ 68%

C.
Complete as many rounds and reps as possible in 5 minutes of:
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to Overhead
3 Burpee Box Jumps (30/24″ – standing tall on top)
Rest 5 minutes between sets and repeat for a total of THREE sets.

*Start with the deadlifts on each set.

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

D.
Three sets of:
12-15 Dumbbell Overhead Triceps Extensions
12-15 Lateral Flyes
Rest as needed

E.
Four sets of:
30 Second Face Up GHD Hold
45 Second Right Side Suitcase Hold
45 Second Left Side Suitcase Hold

Athlete Training Notes:
A little DT-esque workout coming up today. Some athletes can finish DT around 5 to 6 minutes or so, but we’re adding in those burpee box jumps to slow the pace, take you off the barbell, and see if having that short break allows you to cycle a little harder. We’d like to see you pushing a little harder on the barbell than you would for a normal DT because you do get that full 5 minute rest, and there is a forced break for the burpee box jumps. Try to hit the deadlifts in 11’s, quick drop, then unbroken on the hang cleans into the shoulder to overhead. Remember to start back with the deadlifts on each round.