Sweat and Steel Training Program LEX ARTIS AND BLACK ANVIL TRAINING

Competition can be fun, exciting, intense and...nerve-wracking. To help eliminate some of those nerves and help you feel as prepared as possible, we'd like to offer you a simple and free 6 week program you can add to your current training.

First things first. If you haven't already checked out the event Facebook page for the event descriptions and movement standards, you can find it by following this link.

Secondly, this is a six week program. You can use as much or as little of it as you'd like, but to run the entire program, you will need to start Monday, May 1st.

Program Philosophy:

1. Keep things simple. Simplicity will help ensure that the program can be completed consistently by anyone throughout the five weeks. Three days a week with only one additional piece per day will permit the greatest amount of flexibility in incorporating the program into regular programming without spending an extraordinary amount of time at the gym. This work can be done pre-WOD, post-WOD, or on rest days, but talking to your coach will be the best way to integrate this program into your gym's daily work most effectively.

2. Don’t be redundant. For example, the preparation for Workout 1 doesn’t have any conditioning work. Why? Your current program has conditioning work, and that is helping you prepare. No need to double-up. What your current program most likely doesn’t have, however, is grip endurance specific work. A similar thought for Workout 2 prep - there isn’t any barbell cycling work, because chances are very good this kind of work is already in your current programming, so only the 1RM squat clean thruster is addressed.

3. High Intensity. In a four person partner competition, intensity wins. In each event, there is only time for a few individual efforts or incredibly high intensity, and so learning how to hang onto the bar for longer, lift the biggest weight with the fewest amount of sets, cycle through your share of the reps faster, etc., is more important than spending an additional hour each day on the assault bike, picking up sandbags, or starting an olympic weightlifting program on top of your general conditioning.

Note: Day 1, Day 2, and Day 3 can be any training day, and you can put them in any order you choose. While I don't suggest doing work from multiple days on a single day, that can be done sparingly.

WEEK 1

Day 1 - Training Focus: Workout 1

One set for max time: deadlift axle hold* - JV Division: 225/155 Varsity Division: 255/175

*if you don’t have access to an axle bar, wrap towels around a regular barbell to increase grip thickness.

Day 2 - Training Focus: Workout 2

Work up to a max squat clean thruster (no thrust-a-jerks allowed)

For the barbell cycling portion, consult this great resource from Training Think Tank

Day 3 - Training Focus: Workout 3

One set:

20 D-ball over the shoulders

Rest 1 minute

20 rep D-Ball squats - JV: 75/50 Varsity: 100/75

Rest 1 minute

Carry D-ball for max distance

WEEK 2

Day 1 - Training Focus: Workout 1

Two sets for max time, rest 2 minutes between sets: deadlift axle hold* - JV Division: 225/155 Varsity Division: 255/175

*if you don’t have access to an axle bar, wrap towels around a regular barbell to increase grip thickness.

Day 2 - Training Focus: Workout 2

Work up to a heavy full clean with 2 count pause in bottom of the clean + push press (stand and pause like you would for a clean and jerk, but push press)

Day 3 - Training Focus: Workout 3

2 Sets

20 D-ball over the shoulders

Rest 1 minute

20 rep D-Ball squats - JV: 75/50 Varsity: 100/75

Rest 1 minute

Carry D-ball for max distance

Rest until recovered

WEEK 4

Day 1 - Training Focus: Workout 1

Two sets:

1 minute Russian kettlebell swings JV: 53/35 Varsity: 70/53

Go immediately into

Max time Deadlift axle hold* - JV Division: 225/155 Varsity Division: 255/175

Rest 2 minutes. Then

One set:

Max time deadlift axle hold - JV Division: 225/155 Varsity Division: 255/175

Day 2 - Training Focus: Workout 2

Work up to a heavy full clean + thruster (Clean the bar, stand, then perform a thruster)

Day 3 - Training Focus: Workout 3

2 sets:

20 D-ball over the shoulders

20 rep D-Ball squats - JV: 75/50 Varsity: 100/75

Rest 1 minute

Carry D-ball for max distance

WEEK 5

Day 1 - Training Focus: Workout 1

Three sets:

1 minute Russian kettlebell swings JV: 53/35 Varsity: 70/53

Go immediately into

Max time Deadlift axle hold* - JV Division: 225/155 Varsity Division: 255/175

Rest 2 minutes

Day 2 - Training Focus: Workout 2

Work up to a heavy squat clean thruster

Day 3 - Training Focus: Workout 3

3 sets:

20 D-ball over the shoulders

20 rep D-Ball squats - JV: 75/50 Varsity: 100/75

Rest 1 minute

Carry D-ball for max distance

Rest until recovered

WEEK 6 (deload)

Day 1 - Training Focus: Workout 1

One set for max time: deadlift axle hold* - JV Division: 225/155 Varsity Division: 255/175

*if you don’t have access to an axle bar, wrap towels around a regular barbell to increase grip thickness.

Day 2 - Training Focus: Workout 2

Work up to 90% of your goal 1RM squat clean thruster

Day 3 - Training Focus: Workout 3

One set:

20 D-ball over the shoulders

Rest 1 minute

20 rep D-Ball squats - JV: 75/50 Varsity: 100/75

Rest 1 minute

Carry D-ball for max distance

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