June 25, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds, not for time, of:
200 Meter Run
30 Single Arm Dumbbell Push Press (35/20 lbs; 15 per side)
30 Second Shoulder Scap Retrations Hanging from Pull Up Bar
10 Burpee Squat Jumps

A.
Accumulate, not for time:
25 Tall Jerks (Empty Barbell)

followed by…

Every 90 seconds, for 15 minutes (10 sets) of:
Split Jerk
Sets 1-5: 3 reps @ 70-75%
Sets 6-8: 2 reps @ 75-80%
Sets 9-10: 1 rep @ 80-85%

B.
Six rounds for time:
30/22 Calorie Assault Bike
15 Toes to Bar

C.
Three sets of:
Alternating Dumbbell Press x 10 reps each arm
Rest as needed
Wide Grip Strict Pronated Grip Pull Ups x 8 reps
Rest as needed
Single Arm Ring Row x 10 reps each arm
Rest as needed

D.
Four sets of:
GHD Sit Ups x 30 seconds
GHD Supine Plank x 20-30 seconds
Rest 90 seconds

Athlete Notes:
This is completely an assault bike workout. Your goal should be to maintain a consistently aggressive pace on the bike each time you hop back on. The toes to bar should be completed in 1-2 sets each round. Use that as a chance to shake your legs out so that you can hop back on and pick up where you left off on the bike. Finish today and your deload week strong!