February 26, 2022 – Competition Program

Primary Training Session

Movement Primer
Three sets of:
15/12 Calorie Machine of Choice
50 foot Suitcase Carry (each arm)
50 foot Single Arm Overhead Carry (each arm)
100 foot Sandbag Shoulder Carry (each shoulder)
50 foot Bear Crawl

A.
Every minute, on the minute, for 5 minutes:
6-10 Pull Ups Practice

followed by…

Every minute, for 12 minutes ( 4 sets) of:
Station 1: 30 second Nose to Wall Handstand Hold
Station 2: 1-2 Rope Climbs
Station 3: 10-12 Toes to Bar

These are all opportunities to work on efficiency. Pick a number that allows you to relax and work on moving better for future workouts

B.
Every 4 minutes, for 40 minutes (5 sets of):
Station 1 – 400 meter Run + 15-20 Russian Kettlebell Swings (53-70/35-53) + 8-10 Burpees to a Pull-Up Bar
Station 2 – 20/15 Calorie Assault Bike + 100 foot Sandbag Bearhug Carry (100-150/75-125) + 20/15 Calorie Assault Bike + 100 foot Farmer Carry (53-70/35-53)

C.
Three sets of:
Reverse Hyper x 20-25 reps @ 40-50% of 1-RM Back Squat
Rest as needed

Three sets of:
Single leg Glute Bridge x 15 reps each leg
Rest as needed
Banded Pull Aparts x 25-30 reps
Rest as needed

*If you do not have access to a reverse hyper, perform 20-25 Banded Pull Throughs instead.

Athlete Notes: