July 5, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Three sets of:
200 Meter Jog
50 Foot Suitcase Carry (each arm)
50 Foot Single Arm Overhead Carry (each arm)

Followed by…

Three sets of:
10/7 Calorie Assault Bike
100 Foot Farmer Carry
5 Kettlebell Deadlifts
100 Foot Front Rack Carry
5 Kettlebell Push Press

A.
Build to 70-80% of your 1-RM Power Jerk

(This is just to feel some heavy weight in your hands. Not to max out today)

followed by…

Three sets of:
Strict Press x 12 reps
Rest as needed

B.
Three sets for times of:
12 Deadlifts (275/215 lbs)
9 Bar Facing Burpees
6 Bench Press (185/125 lbs)
12 Deadlifts (275/215 lbs)
9 Bar Facing Burpees
6 Bench Press (185/125 lbs)
Rest 1:1 or alternate full sets with a partner “you go/I go” style.

C.
Three sets of:
12 Dumbbell Overhead Triceps Extensions
Rest 30 seconds
10-12 Single Arm Dumbbell Bent Over Rows (each arm)
Rest 60 seconds

D.
Three sets of:
50 Flutter Kicks
50 Russian Twist
25 V-Ups
30-60 Second Plank Hold
Rest as needed

Athlete Notes:

A little sprint-style push-pull action is on the menu today. The goal for this is to hit all of the movements unbroken and quick. If the weight for the deadlifts is too much to do in one set, then consider lowering it in order to preserve the intended stimulus. That same rule applies to the bench press. If you aren’t comfortable with hitting a set of 6 quickly after the burpees, then consider lowering the weight. Remember, you get to rest while your partner hits this, so go fast out of the gates and see if you can hold on!