August 26, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
15 Banded Pass Throughs
15 Pronated Grip Band Pull Aparts
15 Supinated Grip Band Pull Aparts
15 Banded Presses

Followed by…

Ten reps of:
Hurdle Hop for max height
Rest 30-60 seconds between sets

A.
Every minute, on the minute, for 9 minutes:
Banded Speed Bench Press x 3 reps

*Load the bar to 40% of your 1RM and add 25% band tension. The goal is maximal speed so if the bar speed slows down at all then decrease loading or tension.

B.
Five sets of:
Power Jerk x 3-5 reps @ 70-75%
Rest 60-90 seconds between sets

C.
Three sets of:
15-20 Stationary Dips
12-15 Dumbbell Single Arm Rows (each arm)
Rest as needed

D.
Ten rounds for time of:
200 Meter Run
5 Chest-to-Bar Pull-Ups
10 Wall Ball Shots (20/14lbs to 10′)
15 Box Jump Overs (Jump up, spin, step down – 24/20″)
10 Wall Ball Shots (20/14lbs to 10′)
5 Chest-to-Bar Pull-Ups

E.
Three sets of:
15-20 Seated Dumbbell Lateral Raises
25-30 Banded Triceps Pressdowns

Athlete Notes:
If you’ve been around the blog for awhile you may recognize this one from last year. This year we’re taking out the 60 second rest and seeing how consistent you can hit each round. We want to see you pushing the pace and then seeing how well you can hang on. The reps are short so transition quickly. Hit the run at your mile pace, unbroken on the pull-ups, unbroken on the wall balls, and smooth and consistent on the box jump overs. Remember we’re hitting the jump overs as open-style from 2022 so work on jumping, spinning, and stepping off the box.