July 8, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
MedBall Thoracic Opener x 60 seconds
Floor Slides x 10 reps
Y’s, T’s, W’s x 10 reps each

Followed by…

Two rounds at 70-80% effort of:
15/12 Calorie Bike or Row
100 Foot Sandbag Bearhug Carry
100 Foot Suitcase Carry (each arm)
10 Empty Bar OR Goblet Hold Kang Squats
10 Ring Rows

Followed by…

Two sets of:
5 Right Leg Bodyweight Bulgarian Split Squats
5 Right Leg Dynamic Bulgarian Split Squats
5 Left Leg Bodyweight Bulgarian Split Squats
5 Left Leg Dynamic Bulgarian Split Squats
Rest as needed

A.

Every 2:30, for 20 minutes (8 sets of):
Front Squat x 2 reps + Split Jerk x 1

*Start around 65% of your 1RM Split Jerk then build over the course of the 8 sets.

AB
Five sets of:
2-3 Push Press @ 85+%
Rest 2 minutes between sets

C.

Against a 4 minute clock, perform as many rounds and reps as possible of:
3 Power Cleans*
6 Push-Ups
9 Toes to Bar
12 Air Squats
Rest 60 seconds between sets and repeat for THREE total sets.

*Round 1 use 205/145lbs. Round 2 use 185/125lbs. Round 3 use 155/105lbs.

D.
Three sets of:
10 Single Arm Overhead Dumbbell Triceps Extensions (each arm)
Rest 30 seconds
10 Single Arm Dumbbell Rows (each arm)
Rest as needed

Optional Core:
Three sets of:
60-90 Second Weighted Chinese Plank
Rest 30-60 seconds

Athlete Training Notes
Today’s workout is based off an Invictus classic “The Chief”. If you’ve been around you’ve likely hit that workout a number of times. Today we’re changing it just a little bit by throwing in some toes to bar. The good thing is, the reps for each movement are small enough that you should be able to continue moving through this one without having to stare at anything. The cleans start out at a more challenging weight and decrease in loading from set to set. That means you’ll be able to keep your relative intensity higher as you get more fatigued. Those should all be singles throughout. For the push ups we’re expecting unbroken. The toes to bar should be unbroken for as long as you can, but a quick 6/3 or 5/4 is better than a long 9. The air squats just make sure you’re getting below parallel and standing all the way back up. Use that 60 second rest to change your weights and catch a quick breath before starting your next 4 minute interval.