August 12, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Bamboo Bench Press
30 Second Bamboo Bench Press Hold
30 Banded Pass Throughs
200 Meter Jog

Followed by…

Three sets of:
5 Box Jump Step Downs (land TALL on the box)
Rest 60 seconds between sets

A.
Every minute, on the minute, for 8 minutes:
Banded Speed Bench Press x 3 reps

*Load the bar to 40% of your 1RM and add 25% band tension. The goal is maximal speed so if the bar speed slows down at all then decrease loading or tension.

B.
Five sets of:
Power Jerk x 3-5 reps @ 60-65%
Rest 60-90 seconds between sets

C.
Three sets of:
15-20 Dumbbell Incline Bench Press
12-15 Supinated Grip Bent Over Rows + Max Effort Isometric Hold at the top of the last row
Rest as needed

D.
“Cindy is Running Late”
Complete as many rounds and reps as possible in 25 minutes of:
400 Meter Run
4 Rounds of “Strict Cindy”

1 Round of Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

E.
OPTIONAL
Accumulate 100 Banded Triceps Pressdowns

Athlete Notes:
We’ve all hit the classic workout “Cindy”. A good score there is in the high 20’s to low 30’s for rounds. Today we’re adding in a run. There won’t be a ton of running in this first off-season cycle, but every once in awhile it’ll rear its ugly head. The goal for today is to be moving at a consistent and smooth pace for the full 25 minutes. Yes, it’s 5 minutes longer than regular Cindy, that’s why she’s running late today. Hit the 400’s at about 80-90% of mile pace, then move smooth and work transitions and quality reps on the pull-ups, push-ups, and air squats. A huge goal during this first phase of the offseason is to make all our reps look super pretty. Yes, moving fast is fun, but there’s a time and place to skirt the line for sake of intensity. Early in the off-season is not that time. Move with a purpose and move with quality. Make it a habit, then work on making those pretty reps faster.