October 20, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Elbow Plank Hold
100 Foot Bodyweight Walking Lunge
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward

Followed by…

Ten reps of:
Medball Broad Jump to Triple Extension Throw
*Completely reset between reps

A.
Every minute, on the minute, for 9 minutes:
2 Hang Power Snatches @ 65%

B.
Every minute, on the minute, for 10 minutes:
3 Sumo Speed Deadlifts @ 50%

**Special Note**
-The focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.

C.
“Lateral Kalsu”
For time:
100 Thrusters (135/95lbs)
*Every minute, on the minute, including 0:00, perform 5 lateral burpees over the barbell.

TIME CAP = 12 MINUTES

D.
Three sets of:
45 Second Wall Sit
12-15 Narrow Stance Heel Elevated Goblet Squats
Rest 60-90 seconds between sets

E.
Accumulate 75 Banded Knee Tucks in as few sets as possible.

General Training Notes:
If you’ve been around the game for awhile then odds are you’ve done this workout. We’re hitting Kalsu today but forcing the lateral burpees over the barbell which may slow the workout down a little bit for you. A good goal is to hit at least 10 thrusters every minute, so if you can’t do that with these weights then drop the weight and move faster. We’re working on fast reps today but still want to emphasize quality, so if your reps are poor, don’t count them. Hold yourself accountable. How fast can you go without sacrificing movement quality? Breathe on the burpees, and then work on breath to rep on the thrusters to see if that helps you manage your heart rate.