August 9, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up

Three sets of:
2 Minute Machine of Choice
10 Single Arm Dumbbell Strict Press + 50-Foot Overhead Carry each arm
100 Foot Suitcase Carry (each arm)
60 Second Elbow Plank

A.
Strict Press
Set 1 = 5 reps @ 65%
Set 2 = 3 reps @ 75%
Set 3 = 2 reps @ 80%
Set 5 = 2 reps @ 85%
Sets 6-8 = 1 rep @ 85%+
Rest as needed

B.
“Echo Press Variation”
For time:
30/25 Cal Echo Bike
10 Strict Handstand Push Ups to a Deficit (3.5″/2″)
20/15 Cal Echo Bike
10 Strict Handstand Push Ups to a Deficit (3.5″/2″)
20/15 Cal Echo Bike
10 Strict Handstand Push Ups to a Deficit (3.5″/2″)
30/25 Cal Echo Bike

C.
Three sets of:
Single Arm Dumbbell Skull Crushers x 10-12 reps each arm
Rest as needed
Barbell Bicep Curl x 8-10 reps @ 2011
Rest as needed
Banded Pull Aparts x 20-25 reps
Rest as needed

D.
Three sets of:
Suitcase Carry x 100-Feet each arm
Rest as needed

Focus on keeping your midline straight and not shifting