October 15, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following stretches on each side…

–Banded Lat Stretch
–Band Distracted Pec Stretch

Followed by…

Every minute, on the minute, for 12 minutes (at ascending effort of):
Station 1: 20 Russian Kettlebell Swings
Station 2: 5 Right Arm Kettlebell Push Press + 25 Foot Overhead Carry + 5 Left Arm Kettlebell Push Press + 25 Foot Overhead Carry
Station 3: 60 Second Bike

A.
Every 90 seconds, for 12 minutes (8 sets of):
Set 1: 4 Hang Snatches @ 60%
Set 2: 3 Hang Snatches @ 68%
Set 3: 2 Hang Snatch @ 74%
Set 4: 3 Hang Snatches @ 70%
Set 5: 2 Hang Snatches @ 78%
Set 6: 1 Hang Snatch @ 84%
Set 7: 1 Hang Snatch @ 90%
Set 8: 1 Hang Snatch @ 90+%

B.
Every 2 minutes, for 16 minutes (8 sets of):
Set 1: 3 Power Jerks @ 65%
Set 2: 2 Power Jerks @ 75%
Set 3: 1 Power Jerk @ 85%
Set 4: 3 Power Jerks @ 70%
Set 5: 2 Power Jerks @ 80%
Set 6: 1 Power Jerk @ 90%
Set 7: 1 Power Jerk @ 90+%
Set 8: 1 Power Jerk @ 90+%

C.
Option A:
Invictus Muscle-Up Density Test
For max reps:
90 Seconds of Ring Muscle-Ups
Rest 60 seconds
60 Seconds of Ring Muscle-Ups
Rest 60 seconds
30 Seconds of Ring Muscle-Ups
Note reps achieved for each set.

Option B:
For max reps:
90 Seconds Gymnastics Pulling of Choice
Rest 60 seconds
60 Seconds Gymnastics Pulling of Choice
Rest 60 seconds
30 Seconds Gymnastics Pulling of Choice
Note movement and reps achieved for each set.
*Pick the highest skill movement you are capable of performing multiple reps at.

*Check results from Week 1 of this cycle (8/20/24).

D.
Every minute, on the minute, for 18 minutes (3 sets of):
Station 1: 18-20/14-16 Calorie Row
Station 2: 40-50 Double Unders + Max Strict Handstand Push-Ups
Station 3: Rest
Station 4: 18-20/14-16 Calorie Echo/Assault Bike
Station 5: 40-50 Double Unders + Max Devil’s Press (50/35lbs)
Station 6: Rest

General Training Note
We have 3 main focal points for today’s training session. The hang snatch, jerk and density test. If you’re cooked after that then call it good for the day. For those wanting a little cardio at the end we’ve got a relatively simple EMOM coming up. Only 3 rounds of 2 minutes work, 1 minute rest, 2 minutes work, 1 minute rest. Plan to be working the full minute for all work stations and then resting and recovering during the two rest stations.