August 20, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up

Three sets of:
12/9 Calorie Bike or Row
100-Foot Suitcase Carry (each arm)
10 Goblet Hold Good Mornings
60 Second Plank Hold

Followed by…

Two sets of:
25 Banded Pull Throughs
25 Banded Hamstring Curls

A.
Five sets of:
5 Deadlifts @ 70% of 1-RM
Rest 2 minutes

*Do not touch and go.

B.
Two sets for times of:
10 Double Dumbbell Snatches (50/35 lbs)
10/7 Calorie Assault Bike
15 Dumbbell Push Press (50/35 lbs)
15/12 Calorie Assault Bike
Rest 60 seconds
15/12 Calorie Assault Bike
15 Dumbbell Push Press
10/7 Calorie Assault Bike
10 Double Dumbbell Snatches
Rest 3 minutes between sets

C.
Three sets of:
60 Second Banded Monster Walk
60 Seconds of Banded Hip Thrust
Rest 60 seconds

D.
Three sets of:
20-30 Second Face Up GHD Hold
10-15 GHD Sit-Ups
Rest as needed

Athlete Notes:
Sprintervals are on the menu for today. We’re moving fast through these up and down sets. We expect all the dumbbell movements to be unbroken so that said you’ll need to pick a pace on the bike that allows you to push hard but that doesn’t blow you up to where you’re picking up the dumbbells and only doing one rep. Since you’re getting a minute rest midway through each set we want you really pushing the pace. Go hard here and see how consistently you can keep each interval.