November 15, 2021 – Competition Program

Primary Training Session
Movement Primer

Three rounds at 70-80% effort of:
15/12 Calorie Bike or Row
100-Foot Sandbag Carry
100-Foot Suitcase Carry (each arm)
10 Empty Bar OR Goblet Hold Kang Squats
10 Pronated-Grip Bent-Over Rows
10 Bodyweight Bulgarian Split Squats (each leg)

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90%

B.
Every 90 seconds, for 6 minutes (4 sets):
Snatch + Hip Snatch

*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 2 reps @ 90%

*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:

Every 90 seconds, for 9 minutes (6 sets) for times of:
10 Burpee Box Jump-Overs (24″/20″)
25-Foot Handstand Walk

When the running clock reaches 9:00…

Every 90 seconds, for 9 minutes (6 sets) for times of:
60 Double-Unders
8-10 Strict Handstand Push-Ups

D.
Three sets of:
45 seconds of Wall Sit with Front-Racked or Goblet Hold
immediately followed by…
15 seconds of Jumping Air Squats
Rest 60 seconds
Seated Single-Arm Banded Rows x 12 reps each arm @ 2111
Rest 60 seconds

Athlete Notes:
Trust in the process. We are still months away from the open and the start of the season. Don’t let yourself stress out if you’re not getting crushed daily by conditioning pieces. Building a foundation takes time and has to be done the right way. The best way for that to happen is to truly dedicate time and energy to your strength work! This is the perfect time to dial in on both your strength numbers AND technique. Focus on each portion of today’s session and remember…strength is the price of admission!