August 19, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up

Three sets of:
30 Second Dumbbell Front Squat Hold
100-Foot Dumbbell Farmer Carry (Moderate to Heavy)
100-Foot Double Dumbbell Front Rack Carry
10 Double Dumbbell Deadlifts
10 Push-Ups with Hands on Dumbbells
10/7 Calorie Bike

A.
Five sets of:
70% Tempo Back Squat x 2 reps @ 32X1
Rest 2 minutes

B.
Three sets of:
Push Press x 10 reps
Rest as needed

C.
Complete as many reps possible in 60 seconds of each movement:
Bar Muscle Ups
Rest 60 seconds
L-Sit Hold (Max Time)
Rest 60 seconds
Strict Ring Dips

Rest 2-3 minutes, followed by…

Every minute, on the minute, for 12 minutes:
Station 1: Bar Muscle Ups x 30% of Max Reps
Station 2: L-Sit Hold x 50% of Max Time
Station 3: Strict Ring Dips x 30% of Max Reps

You may break your reps up into multiple sets. This is an accumulated score within the minute

D.
Complete 27-21-15-9 reps for time of:
Wall Ball Shots (30/20 lbs)
Chest-to-Bar Pull-Ups

*Complete 50 Double Unders after each set of Chest-to-Bar Pull-Ups*

Athlete Notes:
Descending rep schemes are always nice because you’ll always know that you’re coming back to less work. On the flip side, that means we expect you to push the pace knowing that the chunks you’re knocking out will get smaller and smaller. For the wall balls, the 27 and 21 should be completed in 1-2 sets and the 15 and 9 should be in 1 set. When you get to the chest to bar pull-ups that is where you may have to break the 27 and 21 into a couple sets in order to ensure that your heart rate and shoulder fatigue don’t get out of control. Once you’ve passed through those though it’s time to hit the gas pedal knowing that you’ve only got 24 reps of each movement left in the workout. Use the double unders as an opportunity to relax your arms and decrease your heart rate. The more tense you are there the more it will spike on you. The biggest focus of today needs to be that you simply just keep moving. When the ball hits the ground, take one breath and pick it back up. Not only are we working capacity and skill, but we’re working mental toughness as well.