October 9, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Against a 10 minute clock, perform the following at ascending effort:
500 Meter Row
4 Rounds of “Cindy”
500 Meter Row
Max Rounds of “Mary” OR “Cindy” in the remaining time.

*Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
*Mary = 5 Handstand Push-Ups + 10 Pistols + 15 Pull-Ups

A.
Deadlift
Set 1: 5 reps @ 50-55%
Set 2: 5 reps @ 55-60-%
Sets 3, 4 and 5: 5 reps @ 60-70%
Rest 2 minutes between all sets.

*No touch and go.

B.
Bench Press
Three sets of 3 reps @ 85+%
Rest 2 minutes between sets

C.
Option A:
Every 4 minutes, for 16 minutes (4 sets of):
400 Meter Run
15 Dumbbell Bench Press (50/35lbs)
15 Dumbbell Cleans (50/35lbs)
50 Foot Dumbbell Walking Lunge (50/35lbs)

Option B:
Every 4 minutes, for 16 minutes (4 sets of):
400 Meter Run
10 Dumbbell Bench Press (70/50lbs)
10 Dumbbell Cleans (70/50lbs)
50 Foot Dumbbell Walking Lunge (70/50lbs)

D.
Three sets of:
20-25 Single Leg Banded TKE’s (each leg)
Rest as needed

Conditioning Training Note
We’ve got 2 options coming up today. The first one is a little lighter weight and higher reps. If you’re someone that needs a little more muscle endurance and wants a bigger emphasis on cardio then pick that option. If you’re someone that wants to work increasing size and strength then the heavier option is the one for you. Regardless of which option you choose the first run should be at about 80-90% of your mile pace, or whatever pace allows you to come right in and hang on for all three dumbbell movements unbroken. At least on the first set. Your goal should be to have about 45-60 seconds of rest between sets. If you can’t go unbroken, adjust the reps or loading accordingly.