November 15, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Echo/Assault Bike
100 Foot Single Arm Overhead Carry (each arm)
100 Foot Suitcase Carry (each arm)
100 Foot Pec Stick or Medball Squeeze Carry
30 Banded Face Pulls

Followed by…

Five sets of:
Depth Drop + Broad Jump
Rest as needed between sets

*Perform a depth drop, except this time when you land you will immediately perform a broad jump for distance.

A.
In 15 minutes, build to today’s heavy:
Squat Clean + Split Jerk

B.
Every 2 minutes, for 10 minutes (5 sets of):
Bench Press x 10 reps @ 65%

C.
Complete as many rounds and reps as possible in 6 minutes of:
15 Deadlifts (155/105lbs)
12 Box Jump Overs (24/20″ with step down – Open Style)
9 Shoulder to Overhead (155/105lbs)
Rest 6 minutes between sets and repeat for TWO sets. Start back at the top on the 2nd set.

**If strength is your primary need right now then substitute today’s metcon for the strength accessory option in the additional sessions.

D.
Three sets of:
12-15 Upright Rows
12-15 Chest Supported Rows
Rest as needed

E.
Three sets of:
90 Second Right Side Suitcase Hold
90 Second Left Side Suitcase Hold

Athlete Training Notes:
We’ve got a repeated effort open-style workout coming up today. If you’ve been around the game for awhile then you’ll recognize a hint of 13.2 going on in today’s training but we’re switching around the movements, adding in some reps and going in reverse order. The goal here is to hit the first 6 minute piece hard, empty the tank there. You get a 6 minute recovery window so we want to see how well you can recover during that time and then still hit the second 6 minute piece with some good intensity. We definitely expect a little bit of dropoff from set 1 to set 2 as the volume starts to creep up, but we want that RPE to remain the same. Remember, this point in the season is all about pushing limits and seeing where you’re at and where dropoff occurs. This point in the season is also about accumulating some good volume with quality movement standards so make sure you’re keeping that in mind when hitting today’s metcon. A good goal is to keep the deadlifts unbroken as long as you can, recover a little bit on the box jumps as you’re required to step down, then try to knock the shoulder to overhead out in 1 set even if that means resting an extra bit before picking the bar up. Splitting that up will just end up taking more time because trust us, once that bar drops you’re not going to want to pick it back up. During your 6 minute rest we’d recommend doing something that you’d do on gameday for an immediate post workout cooldown. Catch your breath for a sec but then the recovery process starts immediately. Get on a bike, spin out, get your heart rate back down in a gradual manner, then get your mind right for the second set.