September 23, 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 Suitcase Carry (each arm)
10 Goblet Squats

A.
Five sets of:
Tempo Back Squat x 2 reps @ 84% @ 32X1
Rest 2 minutes between sets

B.
Built to Today’s Heavy Power Jerk

Followed by…

Four to Five sets of:
Power Jerk x 3-4 reps @ 80% of Today’s Heavy
Rest as needed

C.
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1: Strict Handstand Push Ups x 50% of Max Reps
Station 2: Double Under Variation x 60% of Max Reps
Station 3: Toes to Bar x 50% of Max Reps

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

D.
Two sets of:
1000 Meter Row
30 Dumbbell Push Press (50/35 lbs)
500 Meter Row
50-Foot Overhead Dumbbell Lunge
Rest 3 minutes

Athlete Notes:
Sneaking in some rowing intervals with some dumbbell movements. The first 1k row should be around what your 2-3k pace would look like. Aim for 1-2 sets on the dumbbell push press but if you have strong shoulders it’s time to show them and go unbroken. The second row, 500 meters, should be slightly faster, about :02-:05/500m, than your first 1k. As soon as you finish it, grab those dumbbells and get comfortable overhead. Make sure your t-spine is warm and ready to go because you’re going to need it for those overhead lunges. This was a skill we saw tested this past year so it’s one we want to make sure you all have in your pocket. Aim for consistent splits on the second set!