March 8, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
10 Push Ups
30 Second Plank Hold

Followed by…

Three rounds of:
10 Single Arm Dumbbell Presses (each arm)
15 Banded Face Pulls
20 Banded Good Mornings

A.
Five sets of:
Tall Jerk x 3 reps
Rest as needed

Every 2 Minutes, for 14 Minutes (7 sets) of:
*Split Jerk x 2 rep

Begin your first set at 60% and build in weight

B.
Four sets of:
Bench Press x 10-12 reps
Rest as needed
2-3 Legless Rope Climbs
Rest as needed

C.
Five sets of:
20/15 Calorie Echo Bike
15 Dumbbell Hang to Overhead (50/35lbs)
Alternate full sets with a partner or rest 1:1 between sets

Immediately followed by…

Five sets of:
15 Burpees to Bar
15 Toes to Bar
Alternate full sets with a partner or rest 1:1 between sets

Immediately followed by…

Five sets of:
50 Double Unders
300 Foot Shuttle Run (25 foot increments)
Alternate full sets with a partner or rest 1:1 between sets

Athlete Notes:
Quick movements and quicker transitions are what we’re looking for today. The first 5 sets we’re looking for something in the range of 90-100 seconds of work and 90-100 seconds of rest. That means aggressive pace on the bike and unbroken on the hang to overhead. Use that rest to shake your arms out because you’re going to need it. After that you’ll move to the burpees to bar and toes to bar where again the two movements combined should be somewhere in the range of 90-100 seconds of work and 90-100 seconds of rest. Hang on to those toes to bar and push for unbroken sets. Lastly we’ll finish with the double unders and shuttle runs where the goal should again be about 100 or so seconds of work and rest. In 23.2 average times on the 10 shuttle runs were a 65-80 seconds and this is less distance but add 30 seconds or so of double unders. Great sprint rest workout heading into a rest day.