March 12, 2022 – Competition Program

Primary Training Session
Mobility Prep
Hamstring Pulse on Softball

x 60 seconds per side

Every minute, on the minute, for 8 minutes:
Station 1 – Hamstring Pulse x 45 seconds (right)
Station 2 – Hamstring Pulse x 45 seconds (left)
Station 3 – Medball Hamstring Curls x 5-7 reps
Station 4 – Bird Dogs x 3-5 reps per side

Get Moving Warm-Up

Two rounds at increasing effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
10 Bar Facing Burpees (use the barbell for your deadlift)
6 Toes to Bar OR Rings
2 Wall Walks

B.
Every minute, on the minute, for 40 minutes (8 sets):
Station 1 – 10-15/9-12 Calorie Assault Bike
Station 2 – 8-10 Burpee Box Jump Overs (24/20″)
Station 3 – 6-8 Sandbag Cleans (150/100lbs)
Station 4 – Max Calorie Row
Station 5 – Rest

C.
Three sets of:
Reverse Hyper x 20-25 reps @ 40-50% of 1-RM Back Squat
Rest as needed

Three sets of:
Single leg Glute Bridge x 15 reps each leg
Rest as needed
Banded Pull Aparts x 25-30 reps
Rest as needed

*If you do not have access to a reverse hyper, perform 20-25 Banded Pull Throughs instead.

Athlete Notes:
Saturday’s are for low impact engine building. We want you to challenge yourself today, but also understand that many of you will be sore from the elevated stress of Friday Night Lights and the Open. Hit this workout hard, get a good sweat, and really use it as a chance to get some good volume accumulation on these movements!