July 15, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
10 Suitcase Deadlifts each side
50-Foot Single-Arm Kettlebell Front Rack Carry (each arm)
50-Foot Single-Arm Overhead Kettlebell Carry (each arm)

followed by…

Two sets of:
30 Supinated-Grip Band Pull-Aparts
15 Single-Leg Hip Bridges (each leg)
10 Alternating Cossack Squats

A.
Every 2:30 minutes, for 10 minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 40-45% of 1-RM

Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.

The band tensions should add about 25% tension at lockout of what your current 1-RM Deadlift is.

B.
Three to Four sets of:
Barbell Glute Bridges x 10-15 reps 2111
Rest as needed

C.
Complete as many reps possible in 4 minutes of:
500 Meter Row
150 Foot Sled Sprint
10 Burpees Over Sandbag
Max Sandbag Cleans (150/100lbs over the shoulder) in the remaining time.

Rest 2 minutes and repeat for a total of FIVE sets.

*If you do not have a sled then perform a 15/12 Calorie Echo/Assault Bike Sprint.
**If you do not have sandbag then perform double kettlebell hang cleans.

D.
Four sets of:
Reverse Sled Drag x 60-90 seconds
Wall Sit x 45-60 Seconds
Rest as needed

Athlete Notes:
Push the row, sprint the sled or bike, then hang on to those sandbag cleans. Over the shoulder means no touch and go so you’re going to have to be diligent about turning around, hands on the bag, pull. The row pace should be about what you’d hit your Jackie pace at, so not a full sprint, but still fast enough to give you plenty of time to finish the rest of the work. The sled is light and fast, we want max effort sprint on that, so same goes for the bike if you’re subbing there. Burpees over the sandbag should be consistent, about 3 seconds per rep give or take, and then you’ll have anywhere from 50-75 seconds (again give or take) to put hands on the bag for those cleans. The 2 minute rest should be enough to catch your breath and then replicate the effort. Note where the dropoff occurs, if at all, or if you could have pushed any implement harder.