July 29, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
200 Meter Run
100 Foot Farmer Carry
5 Dumbbell Burpee Deadlifts
100 Foot Front Rack Carry
5 Burpee Strict Pull-Ups

A.
Four sets of:
Banded Deadlifts x 8 reps @ 50% of 1-RM
Rest 2 minutes

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 sets of:
Reverse Hyper x 20 reps (Light)
Rest as needed

C.
Against a 4 minute clock, perform as many reps as possible of:
400 Meter Run
30 Chest to Bar Pull-Ups
Max Devil’s Press in the remaining time (70/50lbs)
Rest 2 minutes between sets and repeat for a total of THREE sets.

D.
Three sets of:
60-90 Second Push-Up Plank
Max Unbroken Banded Hamstring Curls
Rest as needed

General Training Notes:
Run, pull, pull and press. You’re going to have to run hard – aim for less than 2 minutes on the 400 – then hit those pull-ups in 1-2 sets in order to maximize your time at the dumbbells. The goal here should be to have about 60 to 90 seconds on the Devil’s Press each round. It’ll be a grind, but that’s what Saturday’s are for. The 2 minute rest should be just enough to shake your forearms out, catch your breath, and get ready to repeat the effort.