April 8, 2022 – Competition Program

Primary Training Session

Warm-Up
Three rounds, not for time, of:
1-2 Minutes of Run, Row, or Bike
15 Russian Kettlebell Swings
10-15 Banded Lat Pull Downs
100 foot Sandbag Bearhug Carry
5-10 Squat Jumps

A.
Three sets of:
*5 Deadlift With Eccentric Pause + 5 Deadlifts @ 55-65% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the knee as you lower the bar. Then deadstop on the ground before performing the next lift. The main priority is perfect position and control.

B.
Five rounds for time of:
50 Foot Dumbbell Lunge (50/35lbs)
3 Rope Climbs
50 Double Unders
10 Dumbbell Burpee Deadlifts (50/35lbs)

TIME CAP = 18 MINUTES

C.
Three sets of:
Dumbbell Death March x 12-15 reps each leg
Rest as needed

Three sets of:
Barbell Glute Bridges x 15 -20 reps
Rest as needed

D.
One set of:
Banded Hamstring Curls

x 100 reps

Athlete Notes:
Today’s workout is going to be a great grip test as well as testing your ability to perform rope climbs under fatigue. The lunges – held in the farmer position – are going to fatigue your forearms. Luckily you get to use your legs on the rope climbs so challenge yourself to jump up on the rope faster than you want to. Get a solid hook with the feet and try to use your legs as much as possible in the ascent. Once you finish that you’ll move to the double unders which will only further fatigue your forearms and shoulders if you don’t learn to relax on them. Today is a great day to practice that! This should almost be looked at as a “rest” station in this workout. Between this and the lunges, you get two great opportunities to keep your chest open and breathe. The final movement is the dumbbell burpee deadlifts. Hang on to those and just keep dropping back on the floor! If you have to break, take one right before the last rep so that you can finish the 10th and move right back into the next round of lunges! You’re going to have to move fast to finish under the time cap so there’s no time to waste staring at the floor!