June 10, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Three sets of:
100-Foot Suitcase Carry (each arm)
10 Single-Arm Deadlifts (each arm)
100-Foot Single Arm Overhead Carry (each arm)
5 Kettlebell Windmills (each arm)
100-Foot Sandbag Bearhug Carry (150/100 lbs)

A.
Five sets of:
Power Clean

+ Hang Clean + Front Squat @ 50-60%
Rest as needed

followed by…

Five sets of:
Power Clean + Clean @ 60-70%
Rest as needed

Followed by…

Every minute, on the minute, for 6 minutes:
Sets 1-3: 2 Cleans @ 75-80%
Sets 4-6: 1 Clean @ 90%

B.
Eight rounds for time of:
12 Wall Ball Shots (20/14lbs) (11/10′)
6 Burpee Box Jumps (24/20″)
2 Squat Cleans (245/165lbs)

C.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1: 60-75 second Sandbag Hold (150/100lbs)
Station 2: 60-75 second Kettlebell Farmer Carry (32/24kg)
Station 3: 60-75 second *Core Hold

*For the core hold you can do any movement you would like. Some suggestions are Hollow Holds, Supine GHD Plank, or V-Tuck Holds.

D.
Three sets of:
Weight GHD Hip Extension x 15 reps
Rest as needed
Monster Walk x 50 Feet Lateral Both Ways
Rest as needed

Athlete Notes:

Just keep moving. That’s what we’re looking for in this workout. We saw the 11 foot target come up in the age ground semi-finals this year so we want to make sure to give all of you a little dose of that as well :). All of these reps, weights, and movements are low enough, light enough, and simple enough, that you shouldn’t spend too much of your time thinking in this workout. Just find a consistent groove and keep moving!