March 16, 2022 – Competition Program

Primary Training Session
Warm-Up
Two rounds at ascending effort of:
400 Meter Run

Followed by…

Four rounds of “Strict Cindy”

*“Strict Cindy” is:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

A.
Power Jerk
Set 1 – 1.1 @ 70%
Set 2 – 1.1 @ 74%
Set 3 – 1.1 @ 78%
Set 4 – 1.1 @ 82%
Set 5 – 1 @ 86%
Rest 90 seconds to 2 minutes between sets

*If you have access to jerk blocks please use them.

**1.1 denotes 1 rep, return the bar to the rack for 10 seconds, complete 1 more rep

B.
Four rounds for time of:
20 Push Press (115/85 lbs)
15 Toes to Bar

C.
Three sets of:
8-10 Landmine Rows (each arm)
10 Landmine Rotations (each direction)

D.
Accumulate 400 meters in a farmer carry in as few sets as possible (70/53 lbs)

Athlete Notes:

A little grit and a lot of grip in today’s workout. Mitigating forearm fatigue is going to be the name of the game. Try to relax your grip as much as you can on the push press to save it for the toes to bar. Ideally we are pushing the pace on this workout, but there will be volume fatigue at some point for each of you. You can choose to sprint to get to that point, or pace it slower, but it’ll all catch up at some point. We’d like for today that you work on pushing the pace and see what happens! Hang on to the bar and hang on to the pull-up bar. If you start failing, you at least learned your threshold!