April 29, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
1-2 Minute Bike
Light Kettlebell Front Rack Carry x 100 Feet
Sandbag Hold x 60 seconds (You can march in place too as long as you keep everything tight)
Rest as needed

A.
Every 90 seconds, for 15 minutes (10 sets) of:
3 Power Clean and Jerks @ 70%

B.
Every 3 Minutes, for 15 Minutes (5 sets) of:
Deadlift
Sets 1-2: 5 reps @ 80%
Sets 3-4: 3 reps @ 85%
Set 5: 8 reps @ 75%

C.
Four sets of:
8 Deadlifts (315/225lbs)
12/9 Calorie Echo or Assault Bike
Rest 1:1 or alternate with a partner

followed by…

Four sets of:
20/15 Calorie Row
20 Kettlebell Swings (32/24kg)
Rest 1:1 or alternate with a partner

Followed by…

Four sets of:
12/9 Calorie Echo or Assault Bike
20/15 Calorie Row
Rest 1:1 or alternate with a partner

D.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed

*If you do not have access to a reverse hyper perform barbell or safety bar good mornings or band pull-throughs.

Athlete Notes:
We’ve got a lot of work rest coming up in today’s training piece. The goal is unbroken reps on the deadlifts and a hammer down on the bikes. Catch your breath because your rest will be short. If you’re a team athlete, this stimulus is exactly what you need. After that we’ll move to the row and swings which will further tax the posterior chain but we’re looking for a sprint on the row because you should be able to hang on to the swings. The finisher for the day is the two machine pieces which we’re looking for you to continue to put the hammer down. Set a goal pace in your mind and then try and beat it.