September 16, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Three sets of:
12/9 Calorie Bike or Row
100-Foot Suitcase Carry (each arm)
10 Goblet Hold Good Mornings
60 Second Plank Hold

Followed by…

Two sets of:
25 Banded Pull Throughs
25 Banded Hamstring Curls

A.
Five sets of:
Tempo Back Squat x 2 reps @ 82% @ 32X1
Rest 2 minutes between sets

B.
Every 90 seconds, for 9 minutes (6 sets) of:
Push Press x 3 reps @ 70-80% of 1-RM Push Press

Followed by..

Three sets of:
Power Jerk x 3 reps @ 70-80% of 1-RM Push Press
Res as needed

C.
Every minute, on the minute, for 2 minutes of:
Bar Muscle Ups x 50% of Max Reps

Followed by…

Every minute, on the minute, for 2 minutes of:
L-Sit Hold x 50% of Max Time

Followed by…

Every minute, on the minute, for 2 minutes of:
Strict Ring Dips x 50% of Max Reps

After completing this first full round (6 minutes) repeat the entire set for a total of 12 minutes

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

D.
“Dead Legs”
For time:
21 Front Squats (155/105lbs)
50 Foot Dumbbell Walking Lunge (50/35lbs)
21 Front Squats (155/105lbs)
75 Foot Dumbbell Walking Lunge (50/35lbs)
21 Front Squats (155/105lbs)
100 Foot Dumbbell Walking Lunge (50/35lbs)

Athlete Notes:
Say goodbye to your legs today as this workout is going to leave you walking like Bambi. Knowing that going in, be smart about how you break things up. Going unbroken on the first 21 front squats and then having to break the second and third sets a bunch of times doesn’t make a lot of sense. Quick reps to reduce time under tension is going to be your best friend so come into this workout with a plan and try to execute it. For all three sets of the front squats we’re looking for no more than 3-4 sets to get the 21 reps so pick a weight that allows for that. As soon as you drop the bar, grab those dumbbells and start lunging. These can be the type of lunge where your feet meet together in the middle for a brief second (as opposed to the step-through kind which is faster). That allows you to control your heart rate a little more and reduce the buildup of lactic acid. The rest of the workout comes down to wanting to hold on. It’s going to be real easy to tell yourself to drop the bar, but fight that inner voice and hang on!