December 22, 2021 – Competition Program

Primary Training Session
Warm-Up Primer

Three sets at 70-80% effort of:
10/7 Calorie Row
100 Foot Sandbag Bearhug Carry
20 Banded Good Mornings
20 Banded Face Pulls
45-60 second Nose to Wall Handstand Hold (include 5-10 shoulder taps during this)

A.
Build to Today’s Heavy Strict Press

(This does not need to be a max effort attempt. Just something that feels heavy)

Five sets of:
Strict Press x 3 reps @ 70-75% of today’s heavy
rest as needed

B.
Three sets
3 Deadlifts to the knee + 1 Deadlift + 3 Dimmels @ 70%+ of 1-RM Deadlift
rest as needed

C.
Every 8 minutes, for 24 minutes (3 sets) for times of:
500 Meter Ski-Erg or Row
10 Wall Walks
400 Meter Run or 20/15 Calorie Assault Bike or 25/18 Calorie Bike Erg

If you cannot finish the set within 6 minutes, please reduce the distances of the row or run or scale the wall walks.

D.
Four rounds of:
25 Reverse Hypers @ 50% of 1-RM Back Squat
100-Foot Sandbag Carry (150-200/100-150lb.)

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

Athlete Notes:

Today’s workout is more of an emphasis on continued development with a skill that we saw introduced last year. The wall walk caught everyone by surprise, but we WILL NOT be surprised if it continues to make frequent appearances. We want to make sure that our athletes are prepared with some bulletproof shoulders. This workout is an opportunity to work on your speed with this movement, in sets of 10. The ski/row and run/bike should be done at a pace that allows you to hit the wall walks fast. We want to see how quickly you can move through the 10 reps.