May 21, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets for quality of:
12/9 Calorie Machine of Choice
10 Ring Rows
100 Foot Kettlebell Front Rack Carry
20 Banded Pull Aparts
50-Foot Single Arm Overhead Carry (each arm)

A.
Five sets of:
Hang Clean below the knees + Clean

+ Front Squat @ 50-60%
Rest as needed

followed by…

Five sets of:
Hang Clean below the knees + Clean @ 60-70%
Rest as needed

Followed by…

Every minute, on the minute, for 6 minutes:
2 Cleans @ 75-80% of 1-RM Clean

B.
For time:
Five sets of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
Rest 60 seconds between sets

After the 60 second rest on the 5th set, perform…

Five sets of:
300/250 Meter Row
16 Alternating Jump Lunges
12 Goblet Squats (70/53 lbs)
Rest 60 seconds between sets

*Score = total time (not including the 10th and final 60 second rest)

C.
Three sets of:
*GHD Hip Extensions x 20-25 reps
Rest as needed
Banded Hamstring Curl x 60 seconds @ 20X1
Rest as needed

*Your main focus is glute contraction

D.
Four sets of:
Single-Arm Kettlebell Front Rack Carry x 50 Feet Each side
Rest as needed
Side Plank Hip Drop x 20 reps each side
Rest as needed

Athlete Notes:
Work, rest, lots of go and a little grit in today’s workout. Your goal should be to hit all of the runs at below your mile PR pace and then try to hang on and go unbroken on the wall balls. If you run too close to your 400 meter PR pace there will be some serious locking up of the legs going on a couple rounds in. Use that 60 second rest to shake your legs out and get ready to hit it hard again. For the second section you’re going to row hard, then work on transitioning off the rower quickly to your jumping lunges and then pick the kettlebell up immediately for the goblet squats. Your legs are going to want tomorrow’s rest day after this workout!