April 3, 2024 – Competition Program

Primary Training Session
IF YOUR TEAM IS PERFORMING QF WORKOUTS, THEN REST TODAY

Get Moving || Warm-Up
60 Second Banded Lat Stretch (each arm)
60 Second T-Spine Pulse on Bench
60 Seconds of Slow Controlled Cat/Cows

Followed by…

Two rounds of:
50 Foot Bodyweight Walking Lunge
10 Goblet Hold Good Mornings
50 Foot Single Arm Front Rack Carry (each arm)
30 Second Bottom of Goblet Squat Hold

Followed by…

Five sets of:
1 Weighted Box Jump
Step Down
1 Non-Weighted Box Jump
Rest as needed

A.
IF YOUR TEAM IS PERFORMING QF WORKOUTS, THEN REST TODAY

Take 15-20 minutes to build to today’s heavy…

2-Position Hang Clean
(Mid Hang + Low Hang)

B.
IF YOUR TEAM IS PERFORMING QF WORKOUTS, THEN REST TODAY

Five sets of:
Bench Press x 5 reps @ 65+%
Rest 1-2 minutes between sets

C.
IF YOUR TEAM IS PERFORMING QF WORKOUTS, THEN REST TODAY

For total time:
Two rounds of:
10 Snatches (175/125lbs)
12 Bar Facing Burpees

Followed by…

Two rounds of:
10 Snatches (115/85lbs)
12 Bar Facing Burpees

TIME CAP = 9 MINUTES

D.
IF YOUR TEAM IS PERFORMING QF WORKOUTS, THEN REST TODAY

Four rounds of:
Max Effort Incline Bench Tate Press (aim for 15-20)
45 Second Suitcase Hold (each side)

Athlete Training Notes
Today’s workout is an old regionals workout from 2018. Check back to the leaderboards to compare yourself to some of the top athletes in the world. The workout itself will come down largely to your ability to cycle a barbell. Some of the fastest times will be quick singles on the heavy bar followed by consistent burpees, then hammering out the lighter bar and burpees. You’re going to have to play this one based on your abilities. If you know that you’ll struggle on the snatches then you’ll have to fully pace the first part and go ham on the second. If you know you can crush the barbell then play to that strength and stay controlled on the burpees so that you don’t redline too early. Regardless, touch and go on the 10 at the heavier weight is likely a bad decision, but if you try it let us know how it goes!