May 18, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up

Three rounds at 70-75% effort of:
10/7 Calorie Machine of Choice
10 Slow and Controlled Cat/Cow’s
10 Tempo Alternating Cossack Squats @ 1111 (5 each side)
15 Banded Good Mornings
20 Banded Face Pulls

Followed by…

Two rounds of:
10 Single Arm Kettlebell Deadlifts (right)
50-Foot Suitcase Carry
5 Single Arm Kettlebell Front Squats (right)
10 Single Arm Kettlebell Deadlifts (left)
50-Foot Suitcase Carry
5 Single Arm Kettlebell Front Squats (left)

A.
Three sets of:
Tempo Front Foot Elevated Deep Split Squat x 8 Reps per leg @ 31X1
Rest 30 seconds between legs; 90 seconds between sets

*Use a 45# plate and drive your front knee as far forward as you can without the heel coming up off the plate. You should feel a good stretch in the back hip flexor as well as good activation in the working leg’s quad.

B.
Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat @ 2111 Tempo

Set 1: 5 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: 3 reps @ 70-75%
Set 4: 2 rep @ 75-80%
Set 5: 1 rep @ 80-85%
Sets 6-8: 1 rep @ 85%

C.
Ten rounds for time of:
150-Foot Shuttle Run (25 foot increments)
5 Dumbbell Squats (70/50 lbs)
5 Dumbbell Burpee Deadlifts (70/50 lbs)

D.
Three sets of:
20 second Barbell Hip Thrust Hold
Immediately followed by…
10 Barbell Hip Thrusts
Rest 90 seconds between sets

E.
Three rounds of:
30 Second Side Plank (right)
30 Second Side Plank (left)
45-60 Second Hollow Hold

Athlete Notes:
Go, go, go! That’s the name of the game in today’s workout! The reps are all short enough and the movements simple enough that you shouldn’t waste any time starting any of the movements! Focus on quick turnaround on the shuttle runs and then picking the dumbbells up right away!