September 2, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
30 Second Weighted Bottom of Squat Hold

Followed by…

Three rounds of:
10 Single Arm Dumbbell Presses (each arm)
15 Banded Face Pulls
20 Banded Good Mornings

A.
Five sets of:
Tempo Back Squat x 2 reps @ 76% @ 32X1
Rest 2 minutes between sets

B.
Build to Today’s Heavy Push Press

Followed by…

Four sets of:
Push Press x 6 reps
Rest as needed

Begin first set at your heaviest weight from last week

C.
Every minute, on the minute, for 3 minutes of:
Bar Muscle Ups x 30% of Max Reps

Followed by…

Every minute, on the minute, for 3 minutes of:
L-Sit Hold x 30% of Max Time

Followed by…

Every minute, on the minute, for 3 minutes of:
Strict Ring Dips x 30% of Max Reps

After completing this first full round (9 minutes) repeat the entire set for a total of 18 minutes

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

*Use the numbers from Week 1 (8/15-8/21).

D.
For time:
1000 Meter Row
Followed immediately by…
Five rounds of:
6 Deficit Strict Handstand Push-Ups (4/2″)
3 Hang Squat Cleans (275/185 or 80%)
Followed immediately by…
1000 Meter Row

Athlete Notes:

We’ve got a skilled and heavy sandwich built in today. The workout starts with a 1k row but there’s a lot of work afterwards so hitting that at somewhere between your 2k-5k pace isn’t a bad idea. For the five rounds we just want you chipping away as best you can and as quickly as you can. If that means you break the deficit strict handstand push-ups into a couple sets each time to keep the reps fast and not risk burnout/failure, then go for it. When you get to the barbell we want you to try to hang on but also understand that this is an aggressive weight. If you know you have to do singles, that’s ok, but don’t spend too much time with the bar on the ground. Try to pick it back up and rip the next hang clean. After you’ve finished those 5 rounds it’s time to grip and rip on the final row. Your heart rate will be sky high here so your goal is simply going to be to empty the tank and try to beat your original 1k time.