September 25, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two rounds of:
15/12 Calorie Row
50 Foot Bodyweight Walking Lunge
15 Wide Foot Goblet Squats
50 Foot Bodyweight Walking Lunge
100 Foot Sandbag Bearhug Carry

Followed by…

Three sets of:
5 Russian Step Ups Per Leg
*Perform each as a single rep for maximum dynamic ability.
*Completely reset between reps then rest as needed between sets.

Followed by…

Three sets of:
3 Broad Jumps for Max Distance

A.
Box Squat
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 75%
Set 5 – 2 reps @ 80-85%
Set 6 – 1 rep @ 90+%
Set 7 – 1 rep @ 90+%
Set 8 – 1 rep @ 90+%
Rest 1-2 minutes between sets

**Special Notes**
-Option to perform with a safety bar if you have access.
-Use a box that is AT parallel at the bottom of the squat and keep track of the box you used.
-When going for a heavy, make sure you have at a minimum a spotter but preferably two side spotters.
-Compare to August 28, 2023

B.
Four sets of:
Sumo Deadlift x 8-12 reps @ 75+%
Rest 2 minutes between sets

**Special Note**
If you are able to perform 12 reps with quality form, continue adding weight until you are challenged for 8 reps.

C.
Accumulate 100 Sandbag Bearhug Squats (100/70lbs)

*Every break perform 10 Farmer Hold Walking Lunges (70/53lbs)” “Three rounds for time of:
15/12 Calorie Row
15 Dumbbell Thrusters (50/35lbs)

Retest! Please compare results to 8/14/2023

D.
Accumulate 100 Banded Good Mornings in as few sets as possible.

*Every break perform either 25 Reverse Hypers @ 30% of 1RM Back Squat

OR

25-30 GHD Back Extensions

Athlete Notes:
Week 8 finds us repeating a sprint style metcon from week 2. Take a look back to your results to see how this went for you last time then set a goal to beat it. Here are the notes from last time if you haven’t hit this one yet:

The goal for today is to start out hot and see where/if/when the wheels fall off. Hammer that first row, try to go unbroken on the thrusters, then repeat the process for 2 more rounds. Keep the dumbbells close to your rower so you don’t have to worry about transitions, try to keep the row at a pace that finishes the 15/12 calories in under 40-45 seconds, and then keep those thrusters unbroken. The focus is on lifting today but we want to get a leg burner in to really solidify our lower body gains.