October 27, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Single Arm Overhead Carry (each arm)
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
10 Front Foot Elevated Split Squats (right)
10 Front Foot Elevated Split Squats (left)
10 Jumping Squats

Followed by…

Three sets of:
4 Broad Jumps for Speed and Distance
Rest as needed

A.
Every minute, on the minute, for 10 minutes:
1 Hang Power Snatch @ 75%

B.
Every minute, on the minute, for 10 minutes:
Banded Wide Foot Box Squats to Parallel x 3 reps

**Special Notes**
-Load the bar to 55% of your 1RM and then add band tension that takes the lockout to an extra 30-35%.
-The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.

C.
For time:
42/35 Calorie Row
9 Overhead Squats (225/155lbs)
30/25 Calorie Row
15 Front Squats (225/155lbs)
18/15 Calorie Row
21 Back Squats (225/155lbs)

*Barbell comes from the ground for all squats.
**Anytime you break the squats, you must perform a 15 air squat penalty before beginning again.

D.
Three sets of:
8-10 Barbell Good Mornings
Rest 30 seconds
8-10 Right Leg Front Foot Elevated Split Squats
8-10 Left Leg Front Foot Elevated Split Squats
Rest 60 seconds

E.
Accumulate 50 Strict Hanging Leg Raises in as few sets as possible.

Athlete Training Notes:
Row consistently, squat fast, stay unbroken. You want to minimize any potential penalty so grind out those squats as best you can. Try to hit the first row at a pace that takes around 2 to 2:30 to complete. Then take a breath before grabbing that bar for the overhead squats. After that you’ll get back on the rower at a pace that takes around 90-100 seconds to complete. Squat clean that bar and then hang on as best you can for all 15 reps. The final row is a judgement call. If you feel comfortable with this weight and think you can stay unbroken on the back squats then hit the row at a little harder pace. At the end of the day this comes down to how fast you can push the row while still going unbroken on the squats as well as how well you can squat with an elevated heart rate.