September 9, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Run
15 Banded Presses
15 Pronated Grip Band Pull Aparts
15 Ring Rows

Followed by…

Five reps of:
Dynamic Push-Up
Rest 15-30 seconds between reps
*Set plates next to your hands, lower down in a controlled manner, then explosively press upwards to land on the plates. Please be careful.

Followed by…

Five reps of:
Burpee Broad Jump for Max Distance
*Goal is minimal time on the floor during the burpee, work on exploding up.

A.
Every minute, on the minute, for 10 minutes:
Banded Speed Bench Press x 3 reps

*Load the bar to 45% of your 1RM and add 25% band tension. The goal is maximal speed so if the bar speed slows down at all then decrease loading or tension.

B.
Five sets of:
Power Jerk x 3-5 reps @ 75-80%
Rest 60-90 seconds between sets

C.
Three sets of:
15-20 Incline EZ Bar Skull Crushers
12-15 Feet Elevated Inverted Rows
Rest as needed

D.
Complete as many rounds and reps as possible in 25 minutes of:
*Cardio*
9 Bench Press (185/125lbs)
12 Strict Pull-Ups
15 Toes to Bar

*For the cardio, alternate each round between a 200 meter run and 15/12 calories on the echo bike.

E.
Three sets of:
25 Weighted Side Bends (each side)
Max Reps Banded Triceps Pressdowns (aim for 30+)

Athlete Notes:
Hit the runs/bikes a consistent pace then come inside and get to work on the bench press. The goal on the bench is unbroken reps – it should be a weight that you can comfortably move for 9 reps in a row even with an elevated heart rate. As soon as you finish that start cranking out some strict pull-ups. We’re accumulating 60+ reps so you’ll likely have to break quite a few times, but try to hang on for big sets if you can to really get a pump in your lats. After the last pull-up you’ll go straight into the toes to bar which we’re expecting 1-2 sets for you to finish. Keep moving through this at a consistent pace for the full 25 minutes.