June 27, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Three sets of:
60-90 Seconds of Banded Marching
15 GHD Hip Extensions
Rest as needed

Followed by…

Three sets of:
100-Foot Light Kettlebell Front Rack Carry
60-Second Sandbag Hold
(You can march in place too as long as you keep everything tight.)
Rest as needed

Followed by…

Three sets of:
100-Foot Dumbbell Farmer’s Carry
60-Second Knee Plank
Rest as needed

A.
Back Squat
Sets 1-2 = 3 reps @ 70%
Sets 3-4 = 2 reps @ 80%
Set 5 = 1 rep @ 75%
Set 6 = 1 rep @ 85%
Sets 7-10= 3 reps@ 80-85%
Rest 2-3 minutes between sets

B.
Complete for time:
9 Front Squats (205/145lbs)
9 Toes to Bar
3 Rope Climbs
15 Front Squats (185/135lbs)
15 Toes to Bar
5 Rope Climbs
21 Front Squats (165/115lbs)
21 Toes to Bar
7 Rope Climbs

C.
Three sets of:
Single Leg Glute Bridge x 15 reps each side
Rest as needed

Two sets of:
Glute Ham Raise

x Max Reps (to failure)
Rest as needed

D.
One set of:
Empty Barbell Glute Bridges x 70 reps

Athlete Notes:
Squats and grips in today’s workout. Can you push for unbroken on the barbell and toes to bar while still maintaining a good pace on the rope climbs? A good goal for front squats should be to finish the 9-15-21 reps in no more than 2 sets. That same goes for the toes to bar, you should be 1, 1-2, and 1-3 sets for the 9-15-21. On the rope climbs practice shaking your arms out and jumping right back up. You get to use your feet so rely on that solid foot hook to keep yourself moving!