October 7, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Sandbag Bearhug Carry
5 Sandbag Bearhug Squats
100 Foot Farmer Carry
10 Kettlebell Deadlifts
60 Second Wall Sit
60 Second Plank Hold

A.
Five sets of:
85% Tempo Back Squat x 2 reps @ 32X1
Rest 2 minutes between sets

B.
In 10-15 minutes, build to today’s Heavy (and quality) Jerk

*You may split or power jerk. Choose whichever is strongest for you.

**If you fail, take one more attempt at that weight, if you fail again, this segment is over.

C.
Complete as many reps possible in 60 seconds of each movement:
Strict Handstand Push Ups
Rest 60 seconds
Weighted, Drag, or Regular Rope Double Unders
Rest 60 seconds
Toes to Bar
Rest 2 minutes; Repeat for a total of TWO sets

You may break your reps up into multiple sets. This is an accumulated score within the minute

D.
For total time:
Three rounds of:
15/10 Calorie Assault Bike
10 Dumbbell Hang Clean and Jerks (70/50lbs)
Rest exactly 2 minutes, then…
Two rounds of:
15/10 Calorie Assault Bike
10 Dumbbell Push Press (70/50lbs)
Rest exactly 2 minutes, then…
One round of:
15/10 Calorie Assault Bike
50 Foot Lunge with Right Arm Overhead Left Arm Front Rack (70/50lbs)
50 Foot Lunge with Left Arm Overhead Right Arm Front Rack (70/50lbs)

Athlete Notes:
We’ve been seeing more and more workouts with moderate to heavy dumbbells in them so we want to make sure that you’re comfortable when they come up. This workout is all about managing those dumbbells while your heart rate is spiked. For all of the bike intervals we’re looking for the 15/10 calories to take no more than about 50-60 seconds. That would mean 67+/60+ RPM’s. On the first three round section we want you to hang on to the dumbbells, but by that 2nd and even 3rd round it’ll be tough to get the 10 reps, but doable. After your 2 minute rest we move into the two round piece where the movement switched to push press. Again, we’re looking for unbroken on these knowing that you’ve only got 20 reps total split between the two rounds. You’ll get another rest to try and manage your heart rate and fatigue and then we’ve got one sprint for time. This movement came up a few years ago with the overhead/front rack dumbbell lunges. This will test your shoulder stability and endurance so hang on and keep that bicep close to your ear. We’re looking for unbroken on this as well so if you have to take a quick breath or two before starting the 50 foot traverse, go for it!