October 14, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Bamboo Bench Press
30 Second Bamboo Bench Press Hold
30 Banded Pass Throughs
200 Meter Jog

Followed by…

Three sets of:
5 Box Jump Step Downs (land TALL on the box)
Rest 60 seconds between sets

A.
Every 90 seconds, for 12 minutes (8 sets of):
Power Clean + Power Jerk x 1.1 @ 60%

Rest 5-10 seconds between reps

B.
Every 2 minutes, for 8 minutes (4 sets of):
Barbell Power Row x 5 reps @ 80+% of 1RM Clean

C.
Four sets of:
8-10 Dumbbell Bench Press
Rest as needed

D.
For time:
400 Meter Run
25 Toes to Bar
15 Burpee Pull-Ups
25 Toes to Bar
400 Meter Run

TIME CAP = 10 MINUTES

E.
Three sets of:
10-12 Skull Crushers
Rest 30 seconds
15 Dumbbell Lateral Raises
Rest 60 seconds

F.
Four sets of:
15 Weighted Side Bends (each side)

Athlete Notes:
Today’s workout is all about going fast. We want you sprinting that first 400 then coming in and trying to hang on for the 25 toes to bar in as few sets as possible. It’s only 15 total burpee pull-ups so just keep hitting the ground, jumping up and moving. Crank out that next set of toes to bar before finishing with a sprint on your final run. This workout should take less than 8 or 9 minutes to complete.