October 27, 2021 – Competition Program

Primary Training Session
A.
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
10 Ring Rows
10 Sandbag Deadlifts (100/75lbs)

B.
Six sets of:
Deadlift x 4 reps @ 80% of 1-RM Deadlift
Rest as needed

C.
Complete as many reps as possible in 12 minutes of:
Power Cleans (225/155lbs)*

Every two minutes including 3, 2, 1 GO! complete:
6 Toes-to-bar
4 Box Jumps (30/24″ Jump Up, Step Down)

If you complete 50 reps prior to 12 minutes then the workout is over.

D.
Four rounds of:
25 Reverse Hypers @ 45-50% of 1-RM Back Squat
100-Foot Sandbag Carry (150/100lb.)

If you do not have access to a reverse hyper please perform Banded Pull-Throughs

Athlete Notes:
This is a great test of your ability to stay positionally sound when fatigue sets in. You’re going to be doing a lot of power cleans here. But, the good thing is that we don’t expect touch and go sets. We do, however, expect you to stay over the bar. Stay checked in when you’re moving that barbell, and when the “buy in” of toes-to-bar and box jumps comes up, move through that quickly and efficiently. We are testing posterior chain strength and positional quality in this workout (much like last cycle where we made you run or bike first). The better your positioning, the longer you’ll go before something – likely your low back – starts to blow up!