December 30, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
50 Foot Bear Crawl
10 Russian Kettlebell Swings
50 Foot Bear Crawl
10 Double Kettlebell Push Press

Followed by…

Two sets of:
10 Banded Push-Ups
10 Ring Rows

A.
Every minute, on the minute, for 5 minutes:
3 Push Press @ 70%

Followed by…

Every minute, on the minute, for 5 minutes:
2 Power Jerks @ 75-80%

Followed by…

For time:
50 Push Press @ 135/95lbs (bar comes from the rack)
*Every break, perform 5 strict pull-ups.

B.
Every 2 minutes, for 10 minutes (5 sets of):
Hang Squat Clean + Low Hang Squat Clean @ 70%

*Your back might be fatigued from yesterday so keep this light and focus on perfect reps if needed.

C.
Three sets of:
8-10 Dumbbell Incline Bench Chest Supported Rows
15-20 Dumbbell Incline Bench Press
Rest 90 seconds between sets

D.
For time:
400 Meter Run
200 Foot Handstand Walk (or 20 Wall Walks)
400 Meter Run
40 Double Dumbbell Ground to Overhead (50/35lbs)
400 Meter Run
200 Foot Handstand Walk (or 20 Wall Walks)
400 Meter Run

TIME CAP = 18 MINUTES

E.
Accumulate 100 Banded Overhead Triceps Extensions in as few sets as possible.

Athlete Training Notes:
We’re looking for these runs to be performed at about 85-90% of your mile PR pace. When you come in from the first run we’re looking for the handstand walk to be something that you’re able to complete in 50 foot increments (unbroken if possible) and in two to two and a half minutes or less. Same goes if you’re subbing for the wall walks. Hit that run again and then we’re in for the ground to overhead which we’ll be looking to be completed in 2-3 sets. After those you’ll want to take the next run and shake the arms out because then we’re back in for the final 200 foot handstand walk. If you’re completely blown up you’ll just be sitting there resting so you might as well drop the pace to something where you’re capable of going straight into the walk when you get back. Once that’s done we’ve got our final 400 meter send and you’re all done for the week.