October 11, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Bamboo Bar Presses
20 Alternating Lateral Lunges
30 Banded Face Pulls

Followed by…

15 Total Depth Drops
Rest 15-20 seconds between reps

A.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Power Clean + Push Press
Sets 1-4: 2 reps @ 50-70%
Set 5: 1 rep @ 80%
Set 6: 1 rep @ 85%
Sets 7-10: 1 rep @ 90+%

*Percentages based off Push Press.

B.
Every 2 minutes, for 10 minutes (5 sets of):
Bench Press x 10 reps @ 60%

C.
Three sets for times of:
40/32 Calorie Row
40 Dumbbell Push Press (50/35lbs)
40/32 Calorie Row
Alternate full sets with a partner or rest 1:1

TIME CAP = 36 MINUTES TOTAL

**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 Bent Over Dumbbell Reverse Flyes
12-15 Weighted Stationary Dips
Rest as needed

E.
Accumulate 50 Weighted Side Bends (each side)

Athlete Notes:
Full speed ahead. These 1:1 work rest Wednesday workouts are going to be all about moving fast. You get to rest the same amount of time it took you to complete it so the goal is to go as fast as you can without hitting any dropoff. If you finish the first set in 5 minutes but drop to 7 minutes on the second set, you went out too hot and didn’t approach this the right way. Aim for around 2 minutes or less on each row, and then 1-2 sets on the push press. 40 is a tough number to hit unbroken but see how far you can make it before setting them down. Rest up and then get ready to hit the next set at that same pace.