September 30, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
10 Heel Elevated Narrow Stance Goblet Squats
15 Banded Good Mornings
5 Front Foot Elevated Deep Split Squats (each leg)
5 Wide Grip Strict Pull-Ups

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

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Jerk x 3 reps @ 80-90% of Last Week’s Heavy

Followed by…

Two sets of:
*Shoulder to Overhead x 8-10 Reps @ 50%
Rest as needed

*Do not just blow through this. Focus on efficient reps and breathing

C.
Every 12 minutes, for 24 minutes (2 sets of):
400 Meter Run
25 Toes to Bar
50 Wall Balls (20/14lbs to 10/9′)
25 Toes to Bar
400 Meter Run

Athlete Notes:
A wall ball sh*t sandwich is coming up today. Push the pace on the runs, these should be faster than your mile pace. Try to hit the first 25 toes to bar in 1-2 sets, then knock out the wall balls in 1-3 sets. We train the heavier ball all the time so this 20/14lb ball should be a sight for sore eyes. On the second set of toes to bar we’re just looking to hang on. Your lungs will be pumping and your arms will be tired but try to knock this out as quickly as possible then take off on the run. Remember, the faster you go the more rest you get!