November 7, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200-Meter Run
10 Alternating Cossack Squats
5 Goblet Hold Front Foot Elevated Deep Split Squats (each leg)
20 Banded Good Mornings

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Squat Clean
Sets 1-3: 3 reps @ 75-80%
Sets 4-6: 2 reps @ 80-85%
Sets 7: 1 rep @ 87.5+%

*Do not touch and go.

B.
Back Squat
Set 1: 10 reps @ 55%
Set 2: 10 reps @ 55-65%
Set 3: 10 reps @ 65%
Rest 2-3 minutes between sets

C.
“Sledgehammer”
For time:
75 Wall Balls (20/14 lbs to 10/9′)
15 Clean and Jerks (135/95 lbs)
30 Bar Facing Burpees
15 Clean and Jerks (135/95 lbs)
75 Wall Balls (20/14 lbs to 10/9′)

TIME CAP = 16 MINUTES

D.
Four sets of:
16 Alternating Reverse Lunges
30 Banded Hamstring Curls
Rest 90 seconds between sets

Athlete Notes:
For this workout we’re looking to see how quickly you can push through the first half without wrecking yourself for the back half. The first 75 wall balls should be completed in 1-3 sets. The clean and jerks you’ll likely benefit from fast singles, but if you touch and go make sure you’re not resting too much between sets. For the bar facing burpees we want to see a consistent pace, hit the first 15-20 hard then back off the pace slightly so that you can pick up the bar for the second set of clean and jerks. We’re looking fast singles most likely on that second 15 and then for the final 75 wall balls it’s all a gut check. Can you hang on and go unbroken? Your goal should be less breaks here than the initial 75.