Eagle Strong Results: Competitors Track: Training by Alan Joyner in TrainHeroic

Eagle Strong Results: Competitors Track

Eagle Strong Programming

CrossFit
Coach
Alan Joyner

The premise of the Competitors' Track is simple - we take experienced CrossFit athletes and make them Elite. If you've consistently performed well in The Open and local competitions but are looking to progress to the next level, this is the program for you.

The Competitors' Track is specifically designed for the seasoned athlete looking to compete with the best. We accomplish this by focusing on building an advanced skillset in weightlifting technique, barbell cycling, strength, gymnastics, and metabolic conditioning. Your programming will vary from day to day, as we focus on building a well-rounded athlete: one that can crush a metcon as well as they crush a PR lift.

As an Eagle Strong athlete you will receive 5 workouts each week. We will intermix components of gymnastics, weightlifting and traditional CrossFit movements over a variety of time domains and structures to optimize both aerobic and anaerobic conditioning.

You never know what we'll throw at you, but there is one thing you can count on: you're going to be the fittest you've ever been.

Features
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Coach Joyner
Direct contact with Alan to hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Equipment
Required
Barbell // Weight Plates // Pullup Bar // Squat Rack // Bench // Medicine Ball // Skipping Rope // Plyo Box // Kettlebells // Dumbbells
Recommended
Rings // Sandbag/Atlas Stone
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-08-16

7 Sets

A

7 Sets: 1 Mid Hang Snatch 1 Snatch 1 Overhead Squat Start at 70% Max Snatch & Increase To A Heavy Max For The Day

B

Snatch

4 x 1 @ 85, 87, 90, 93 %

4RFT

C

Level 1: 4 Rounds For Time: 400m Run 1 Leg Less Rope Climb (15ft) 2 Squat Snatches (185/125) 2 Rope Climbs (15ft) 5 Squat Snatches (135/95) *2 Barbells If Possible Level 2: 4 Rounds For Time: 400m Run 2 Ring Muscle Ups 2 Squat Snatches (155/105) 4 Bar Muscle Ups 5 Squat Snatches (115/75) *2 Barbells If Possible Level 3: 4 Rounds For Time: 400m Run 6 Chest To Bar Pullups 2 Squat Snatches (85%) 12 Pullups 5 Squat Snatches (65%) *2 Barbells If Possible

D

Front Squat

4, 4, 4, 2, 2 @ 70, 73, 78, 83, 83 %

Monday
2021-08-17

A

Pause Back Squat

4, 3, 2, 2, 2 @ 68, 70, 73, 75, 75 %

B

Back Squat

5 x 2 @ 80 %

10RFT

C

Level 1: 10 Rounds For Time: 3 Strict Handstand Pushups 6 Toes To Bar 18 Air Squats Level 2: 10 Rounds For Time: 3 Handstand Pushups 6 Toes To Bar 18 Air Squats Level 3: 10 Rounds For Time: 3 Scaled ROM Handstand Pushups 6 Knee Raises or GHD Situps 18 Air Squats

D

Clean Pull

5 x 3 @ 105 %

Tuesday
2021-08-18

5K Ruck

A

For Time: 5K Ruck (50#/35# Pack)

Wednesday
2021-08-19

5 Sets

A

5 Sets: 1 Clean Pull 1 Low Hang Clean 1 Jerk Start at 70% Max Snatch & Increase To A Heavy Max For The Day

2 Cleans + 1 Jerk

B

2 Cleans + 1 Jerk 1 Rep @ 85% Based On Max From Part A

C

Clean & Jerk

3 x 1 @ 87, 90, 93 %

FT:#1

D

Level 1: For Time: 60 Double Unders 30 Alt DB Snatches (50/35) 10 Wall Walks (Open Standard or Nose To Wall) 30 Alt DB Clean & Jerks 60 Double Unders Level 2: For Time: 60 Single Unders 30 Alt DB Snatches (35/20) 10 Wall Walks (Scaled ROM) 30 Alt DB Clean & Jerks 60 Single Unders Rest 4 Mins...

FT:#2

E

Lever 1: For Time: 30 Double Unders 15 Alt DB Snatches (50/35) 5 Wall Walks (Open Standard or Nose To Wall) 15 Alt DB Clean & Jerks 30 Double Unders Level 2: For Time: 30 Single Unders 15 Alt DB Snatches (35/20) 5 Wall Walks (Scaled ROM) 15 Alt DB Clean & Jerks 30 Single Unders

F

Push Press

4, 3, 3, 3, 2, 2 @ 65, 68, 70, 73, 75, 75 %

Thursday
2021-08-20

7 Sets

A

7 Sets: 1 Snatch High Pull 1 Snatch Start at 70% Max Snatch & Increase To No More Than 93%

6 Sets

B

6 Sets 1 Drop Snatch 3 Overhead Squats 70-80% of Max Snatch

C

Snatch Lift Off

5, 4, 4, 4 @ 93, 98, 100, 100 %

AMRAP9

D

Level 1: 9 Min AMRAP: 14 Cal Air Bike 4 Unbroken Bar Muscle Ups Level 2: 9 Min AMRAP: 14 Cal Air Bike 4 Bar Muscle Ups Level 3: 9 Min AMRAP: 14 Cal Air Bike 4 Jumping/Banded Bar Muscle Ups

Coach
coach-avatar Alan Joyner

12 Years Coaching Experience | 3x CrossFit Regional Individual Athlete | National Qualifying Weightlifter

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Eagle Strong Results: Competitors Track
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Eagle Strong Results: Competitors Track
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Eagle Strong Results: Competitors Track
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Eagle Strong Results: Competitors Track