May 14, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
One set of:
60 seconds of Banded Monster Walk
30 Reverse Hypers (light weight)*

*If you don’t have access to a reverse hyper, perform 30 banded pull-throughs instead.

followed by…

Two sets of:
50-Foot Single-Arm Kettlebell Front Rack Carry (each arm)
50-Foot Single-Arm Overhead Kettlebell Carry (each arm)

followed by…

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

A.
Seven sets of:
Front Squat
Rest as needed

*Set 1: 5 reps @ 65%
*Set 2: 5 reps @ 70%
*Set 3: 5 reps @ 75%
*Set 4: 5 reps @ 80%
*Sets 5-7: 3 reps @ 80-83%

B.
For time:
800 Meter Run*

Followed by…

Three rounds of:
30 Chest-to-Bar Pull-Ups
15 Push Press (135/95 lbs)

Followed by…

800 Meter Run*

*If you have access to an Air Runner, please perform the running for this session on it rather than outdoors.

C.
Three sets of:
3 minutes of Banded Marching
immediately followed by…
30 Banded Hamstring Curls
Rest 60 seconds

D.
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1 – 40 seconds of Leg Lift Overs
Station 2 – 40 seconds of Right Side Plank
Station 3 – 40 seconds of Left Side Plank
Station 4 – 40 seconds of Flutter Kicks
Station 5 – 60 second Plate Pinch Hold

Athlete Notes:
Running pump city is on the menu for today’s workout. Hit that first 800 meters at an aggressive pace, but one that you can come in and start cranking away at chest to bar pull-ups immediately. The three round portion of today’s workout is a great opportunity to get some volume pulling in while also forcing you to remember to breathe on the two movements. A lot of athletes forget to breathe during both pull-ups and push press, so if that’s you, you’re going to be a world of hurt after the first round. For the chest to bars we’d like to see the first set done in 1-2 attempts, the second set done in 2-3 attempts, and the third set done in 3-4. If necessary, modify the reps to fit this so that you can maintain some intensity and not spend too much time staring at the pull-up bar. For the push press, 1-2 sets each time is going to be the route, and most of you will likely opt to go 1 fast set each time. We think that a quick break on the pull-ups is faster than a break on the barbell (because you have to pick it back up, THE WORST!) so if you’re wondering where to break more, that’s it! That last 800 meter run should be done pretty close to your mile pace or faster and your legs shouldn’t feel too rough, but your arms may not agree with us :).