August 25, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
30 Second Side Plank (each side)
10 Bodyweight Bulgarian Split Squats (each leg)
10 PVC Pipe Jumping Squats

Followed by…

Three sets of:
2-3 Single Leg Box Jumps Each Leg
Rest as needed

A.
Six sets of:
Banded Wide Foot Box Squat to 4″ Above Parallel x 2 reps
Rest 60 seconds between sets

**Special Notes**
-Load the bar to 70% of your 1RM and then add band tension that takes the lockout to an extra 25%.
-The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.

B.
Every minute, on the minute, for 8 minutes:
3 Speed Deadlifts @ 70%

**Special Note**
-The focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.

C.
Every minute, on the minute, for 10 minutes:
2 Power Cleans @ 60-70%

D.
Every 2 minutes, for 16 minutes (8 sets of):
45 Second Bike or Row*
Immediately followed by…
30 Seconds of Max **Gymnastics** Movement

*Row or bike at your 10 minute pace.
**Choose something you could go unbroken for a full 30 seconds.

Suggestions:
-Strict Handstand Push-Ups
-Ring Muscle Ups
-Bar Muscle Ups
-Handstand Walk
-Pistol Squats
-Toes to Bar

E.
Three sets of:
25-30 Reverse Hypers @ 30-40% of 1RM Back Squat

*If you don’t have a reverse hyper, perform 25-30 Weighted GHD Hip Extensions instead.

Athlete Notes:
Today’s workout is a mix of some moderately paced cardio followed immediately by some gymnastics work. The pace on the bike or rower is something that you could maintain for 10 minutes straight, so for 45 seconds it shouldn’t be anymore than about a 7/10 effort-wise. As soon as you finish the bike we want to see you hopping up on whatever gymnastics movement you’re choosing because the 30 second clock starts as soon as the bike is up. We’re working quick transitions and building confidence in starting high skill movements under fatigue. If you start to drop off on the gymnastics work, then drop the pace on the bike or rower just enough to where you can hold your numbers.