November 8, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two rounds of:
100 Foot Suitcase Carry (each arm)
10 Single Arm Deadlifts (each arm)
100 Foot Single Arm Overhead Carry (each arm)
15 Russian Kettlebell Swings

Followed by…

Five sets of:
Depth Drop to Broad Jump
Rest as needed

*Perform one depth jump. When you land, jump forward as far as you can.

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

B.
Every 2 minutes, for 10 minutes (5 sets of):
Bench Press x 2 reps @ 92%

C.
Two sets for times of:
1000/850 Meter Row
15 Toes to Bar
3 Shoulder to Overhead (135/95lbs)
12 Toes to Bar
6 Shoulder to Overhead
9 Toes to Bar
9 Shoulder to Overhead
6 Toes to Bar
12 Shoulder to Overhead
3 Toes to Bar
15 Shoulder to Overhead
Rest 1:1 or alternate full sets with a partner.

TIME CAP = 36 MINUTES TOTAL (including rest and/or partner)

D.
Three sets of:
40-50 Banded Overhead Triceps Extensions
40-50 Pronated Grip Band Pull Aparts
Rest 60 seconds

E.
Accumulate 100 Weighted Side Bends (each side)

Athlete Training Notes:
Elevate the heart rate then move fast. How hard can you row while still being able to go unbroken on the toes to bar and barbell portion? Our recommendation would be to hit this row at about 6-8 seconds/500m slower than your 2k pace. The goal is to not lose too much time on the row while still being able to get off and knock out an unbroken set of toes to bar right away. From there it’s all about transitions, getting started, and hanging on to the bar. The 1:1 rest should mean that you’ll be able to hit the first set hard to test limits and then hang on for a similar time on the second set.

imary Training Session
Get Moving || Warm-Up
Two rounds of:
100 Foot Suitcase Carry (each arm)
10 Single Arm Deadlifts (each arm)
100 Foot Single Arm Overhead Carry (each arm)
15 Russian Kettlebell Swings

Followed by…

Five sets of:
Depth Drop to Broad Jump
Rest as needed

*Perform one depth jump. When you land, jump forward as far as you can.

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

B.
Every 2 minutes, for 10 minutes (5 sets of):
Bench Press x 2 reps @ 92%

C.
Two sets for times of:
1000/850 Meter Row
15 Toes to Bar
3 Shoulder to Overhead (135/95lbs)
12 Toes to Bar
6 Shoulder to Overhead
9 Toes to Bar
9 Shoulder to Overhead
6 Toes to Bar
12 Shoulder to Overhead
3 Toes to Bar
15 Shoulder to Overhead
Rest 1:1 or alternate full sets with a partner.

TIME CAP = 36 MINUTES TOTAL (including rest and/or partner)

D.
Three sets of:
40-50 Banded Overhead Triceps Extensions
40-50 Pronated Grip Band Pull Aparts
Rest 60 seconds

E.
Accumulate 100 Weighted Side Bends (each side)

Athlete Training Notes:
Elevate the heart rate then move fast. How hard can you row while still being able to go unbroken on the toes to bar and barbell portion? Our recommendation would be to hit this row at about 6-8 seconds/500m slower than your 2k pace. The goal is to not lose too much time on the row while still being able to get off and knock out an unbroken set of toes to bar right away. From there it’s all about transitions, getting started, and hanging on to the bar. The 1:1 rest should mean that you’ll be able to hit the first set hard to test limits and then hang on for a similar time on the second set.