November 11, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
45 Second Wall Sit
30 Second Double Kettlebell Front Rack Bottom of Squat Hold
100 Foot Farmer Carry
10 Kettlebell Deadlifts
100 Foot Double Overhead Kettlebell Carry

A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 5 reps @ 75%
*Set 4 – 5 reps @ 80%
*Set 5-6 – 3 reps @ 80-83%
Rest as needed

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Snatch
Set 1 – 2 reps @ 50%
Set 2 – 2 reps @ 60%
Set 3 – 2 reps @ 70%
Set 4 – 2 reps @ 75%
Set 5 – 2 reps @ 80%

Followed by..

Every minute, for 6-10 minutes:
1 Snatch @ 90%

6 is the goal for total successful lifts. If you make all six then you may continue to 10.

C.
Two sets for times of:
50 Heavy Rope Double Unders (75 regular)
10 Bar Facing Burpees
5 Snatches (225/155 or 70-75%)
10 Bar Facing Burpees
50 Heavy Rope Double Unders (75 regular)
Rest 1:1 or alternate full sets “you go/I go” with a partner.

D.
Three sets of:
30-45 Second Face Up GHD Hold OR 60-90 Second Chinese Plank
Rest 60-90 seconds between sets

Athlete Notes:
Heavy barbell, speed, and skills are all mixed into today’s workout. The heavy rope double unders should elevated your heart rate a little more, and should also fatigue the shoulders more than a regular rope would. We then want you hitting those burpees as hard as you can while still being able to pick up the barbell right away. The weight is prescribed at 225/155 or at 70-75% so this should be a weight you’re comfortable with a short setup, grab and go. Blaze a trail on the second set of burpees then hang on to that rope and go unbroken. Speed and consistency on the barbell is the name of the game.