October 22, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 60 Second Bike
Station 2: 15 Russian Kettlebell Swings
Station 3: 15 Line Facing Burpees
Station 4: 5 Box Jumps (24/20″ – step down)

A.
Every minute, on the minute, for 10 minutes:
Power Clean + Jerk x 1.1
*Start around 50% and build to around 70% over the 10 sets.

*1.1 = 1 power clean + jerk, rest 10 seconds, 1 power clean + jerk

B.
Bench Press
Three sets of 5 reps @ 50-60%
Rest 2-3 minutes between sets

C.
Option A:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Dumbbell Bench Press (50/35lbs)
Strict Pull-Ups

Option B:
Five rounds for time of:
15 Dumbbell Bench Press
15/12 Calorie Row

D.
Three sets of:
10 Inverted Rows
Rest 30-45 seconds
10 Stationary Dips
Rest 1-2 minutes

Conditioning Training Note
Pump. Sesh. That’s all we need to say about this workout. The goal is unbroken reps and to maximize the amount of upper body pump you have by the end of it. It’s deload week so have some fun and get your mirror ready for afterwards ;).

Optional Additional Work Sessions
Strength Accessory
Five sets of:
Bamboo Bar Press x 5 reps + 30 Second Hold at Top of Last Rep
Rest as needed

Machine Based Mixed Modal
Every 12 minutes, for 36 minutes (3 sets of):
500 Meter Row or 1000 Meter C2 Bike
100 Foot Sandbag Bearhug Carry
20/16 Calorie Ski Erg
100 Foot Farmer Carry
500 Meter Row or 1000 Meter C2 Bike

Zone 2 Running
40-60 Minute Zone 2 Bike, Jog, or Mix and Match