June 24, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

A.
Ten sets of:
Deadlift x 2 reps @ 80% of 1-RM
Rest 90 seconds

Make sure you pull the slack out of the bar and keep safe and proper mechanics. Perform the concentric as fast as possible

Followed by…

Three sets of:
Deadstop Deadlifts with 1 inch deficit x 8 reps
Rest as needed
Build in weight

B.
Three sets of:
Barbell Goodmornings x 12-15 reps
Rest as needed

Two sets of:
Glute Ham Raise x Max Reps (to failure)
Rest as needed

Use assistance if needed on the GHR:
Banded Glute Ham Raises

C.
For total time…
Five sets of:
400 Meter Run
8 Deadlifts (315/225lbs)
Rest 2 minutes between sets

After the final 2 minute rest, complete the following…

Three rounds (no rest) of:
500 Meter Row
25 Wall Ball Shots (30/20lbs to 10′)

D.
Three sets of:
Banded or Belt Squat March x 60 seconds
Rest as needed
Single Leg Reverse Hyper x 15-20 reps each leg (Light)
Rest as needed

General Training Notes:
Sprint rest, then sustain. We’re looking to hit the runs at mile pace and then rip the 8 deadlifts unbroken. You get a full 2 minute rest so your goal should actually be to get these intervals as close to a 1:1 work:rest as possible. After that final round we’re going full gas pedal through the three rounds. Your goal is slightly slower than your 2k PR on the 500’s and then unbroken on the wall balls. How long can you hold on before you drop off?