August 5, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1 – 200-Foot Shuttle Run (25-foot increments)
Station 2 – 60 Second Machine
Station 3 – 10 Squat Jumps + 10 Lunges

A.
Back Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 rep @ 80%
Set 5 – 1 rep @ 85%
Set 6 – 1 rep @ 90%
Set 7 – 1 rep @ 96%
Set 8 – 1 rep @ 101%+
Rest 2-3 minutes between sets

B.
At 0:00 on the running clock, perform as many reps as possible in 2 minutes of:
400-Meter Run
Max Jerks in the remaining time (300/200 or 80-85%)

Rest 60 seconds, then at the 3:00 mark on the running clock…

Perform as many reps as possible in 3 minutes of:
600-Meter Run
Max Jerks in the remaining time (300/200 or 80-85%)

Rest 2 minutes, then at the 8:00 mark on the running clock….

Perform as many reps as possible in 4 minutes of:
800-Meter Run
Max Jerks in the remaining time (300/200 or 80-85%)

C.
Three sets of:
Death March

x 50-Feet
Rest as needed

Three sets of:
Sandbag Hold x 90 seconds
Rest 30-60 seconds

D.
Three sets of:
Suitcase Carry x 100-Feet each arm
Rest as needed

Focus on keeping your midline straight and not shifting

Athlete Notes:
This workout is all about speed and then being able to lift heavy under fatigue. It’s going to be a sprint to be able to finish those runs in the allotted time. Once you get to the bar you’re going to have to set up quickly and get rocking. If you have access to jerk blocks we would advise them for this workout so that you aren’t forcibly dropping heavy weight on your shoulders in a fatigued state. If not, don’t overdo it and if you need to lower the percentage for safety concerns, feel free. Get after it and see where you’re at in comparison to the best athletes in our sport.