August 19, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
8-10 Bamboo Bench Press
30 Second Bamboo Bench Press Hold
20 Supinated Grip Band Pull Aparts
15 Pronated Grip Band Pull Aparts
10 Banded Presses

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 Strict 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.
Eight sets of:
Push Press x 3 reps @ 60-65%
Rest 60-90 seconds between sets

C.
Three sets of:
15-20 Dumbbell Neutral Grip Bench Press
12-15 Chest Supported Rows
Rest as needed

D.
Six rounds for time of:
400 Meter Run
20 Russian Kettlebell Swings (70/53lbs)
20 Hand Release Push-Ups
20 V-Ups

TIME CAP = 30 MINUTES

E.
Three sets of:
25 Dumbbell Shrugs
25-30 Banded Overhead Triceps Extensions

Athlete Notes:
The plan is to be aerobic on Saturday’s. That means longer workouts with simpler skills to keep you moving. We mentioned it last week but don’t underestimate the power of kettlebell swings. This week we’re giving you fair warning about the hand release push-ups. If you do them right your chest and triceps should be smoked. The final movement, v-ups, gave everyone a surprise this year when they showed up at quarterfinals, so we won’t be slacking on them during this off-season. The goal is consistency on these Saturday workouts. Your goal should be even or descending splits on each round of the workout.