October 15, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Stationary Bike
30-50 Foot Walking Lunge
25 Foot Lateral Banded Monster Walk Each Side
10 Suitcase Deadlifts each side

A.
Three sets of:
1 Deadlift @ 95+%
Rest 2 minutes between sets

B.
Complete for time:
21 Deadlifts (255/170 lbs)
21 Toes to Bar
100 Double Unders
15 Deadlifts
15 Toes to Bar
100 Double Unders
9 Deadlifts
9 Toes to Bar
100 Double Unders

*Every 2 minutes, including 0:00, you must perform 10 Alternating Dumbbell Snatch

C.
Five sets, for max quality reps, of:
Barbell Glute Bridge x 30 seconds (165/115 lbs)
Rest 30 seconds

Followed by…

Three sets, for max quality reps, of:
GHD Hip Extensions x 60 seconds
Rest 30 seconds

D.
Accumulate, not for time:
70-100 GHD Sit Ups
100 Banded Hamstring Curls

Athlete Notes:
Last workout of the week is a cardio/core blaster. Hang on for those deadlifts and toes to bar. Remember that you’ve got dumbbell snatches looming so get it done before the posterior chain blows up. Use the double unders as a break for your midline. Relax, breath, and try to hit them unbroken. If you trip, so be it but just keep moving. A good goal for the deadlifts and toes to bar is to hit them unbroken, but if you know that’s not an option, break early into small fast sets and just keep the reps accumulating. Chip away at this one and earn your rest day! Weight suggestions for those who will not do this as prescribed are around 60% of your 1RM deadlift.