July 13, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up

Three sets of:
60 Second Elbow Plank Hold
100-Foot Suitcase Carry (each arm)
100-Foot Single Arm Kettlebell Front Rack Carry (each arm)

Followed by…

Three sets of:
30 Banded Pull-Throughs
20 Banded Hamstring Curls
10 Goblet Hold Good Mornings

A.
Every 45 seconds, for 20 reps (15 minutes) of:
1 Banded Deadlift @ 55-60% + 30-40% Extra Band Tension at the Top

*The focus is concentric speed on all of these lifts!
**Drop the weight back to the same load as week 8, but add more band tension.

B.
Four rounds for time of:
40 Box Jump Overs (24/20″)
20 Calorie Row
10 Alternating Dumbbell Snatches (100/70 lbs)

C.
Three sets of:
45-60 Second Face Up GHD Hold
Rest 30 seconds
20 Dumbbell Death Marches
Rest 60 seconds

D.
Three sets of:
150-Foot HEAVY Farmer Carry
30 Alternating Leg V-Ups
150-Foot HEAVY Farmer Carry
Rest 90 seconds

Athlete Notes:

This workout has a little bit of it all, some heavy pulling, a monostructural piece, and some plyometrics. Working through those box jump overs, find a consistent pace that you can hold on to. Whether you’re bounding or stepping down, try to find a rhythm and keep them moving. When you get to the rower, practice getting your feet both in and out quickly. You’ll want to hit the row at a pace that doesn’t lose you time, but one that you can hop off the rower and attack the dumbbell. The snatches will be the tough part for most of you. This weight is very heavy. Please pick a dumbbell weight that you can perform consistent reps. If you have to do one then stare at the dumbbell then it’s too heavy. Ideally you’re able to do at least 6 in a row before you’d consider taking a short break on any of the 4 rounds. Have some fun and challenge yourself with a little heavier dumbbell.