November 24, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Left
50 Foot Monster Walk Right
60 Second Push-Up Plank Hold
60 Second Wall Sit
20 Alternating Lateral Lunges

Followed by…

Three sets of:
5 Box Jump All the Way Overs
Rest as needed

A.
Every minute, on the minute, for 8 minutes:
3 Hang Power Snatches @ 65%

B.
Every minute, on the minute, for 10 minutes:
Banded Wide Foot Box Squats to Parallel x 3 reps

**Special Notes**
-Load the bar to 65% of your 1RM and then add band tension that takes the lockout to an extra 30-35%.
-The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.

C.
For time:
30 Clusters (155/105lbs)

*Every break, perform a 25 Foot Handstand Walk.

D.
Three sets of:
60 Second Wall Sit
20 Farmer Hold Alternating Reverse Lunges
10 Double Kettlebell Front Squats
Rest 90 seconds between sets

E.
Three rounds of:
10 Weighted Side Bends (each side)
20 Alternating Leg V-Ups
40 Russian Twist
60 Flutter Kicks

Athlete Training Notes:
Unbroken or bust. This workout should be quick. We’re looking for around 5-6 minutes or so but the trick is those unbroken reps. Push that redline a little bit to see how many you can hold on for then when you break hit the handstand walk and then take a second before starting that next unbroken set. How few sets can you get this done in?