July 2, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up

Every 4 minutes, for 12 minutes (3 sets) of:
15/12 Calories of Rowing or Bike Erg
5-7 Strict Pull-Ups
30 Double Unders
30 Second Front Leaning Rest
30 Second Squat Hold

A.
Ten sets of:
Front Squat x 2 rep @ 70% @3011 Tempo
Rest 60 seconds

B.
Complete for time:

Three rounds of:
400 Meter Run
100 Foot Goblet Lunge (32/24kg)

After the third round, rest exactly 3 minutes, then…

Three rounds for time of:
50 Air Squats
100 Double Unders

After the third round, rest exactly 3 minutes, then…

Three rounds for time of:
25 Down Ups
400 Meter Run

C.
Two sets of:
Barbell Glute Bridges x 12 reps (Heavy)
Rest 60 seconds

Three sets of:
Banded Hamstring Curls x 30 reps
Rest as needed
Banded Good Mornings x 30 reps
Rest as needed

D.
Five sets of:
GHD Supine Plank x 30-45 seconds
Rest as needed

Athlete Notes:
Today’s workout is just pure grunt work and engine. How hard can you push on those runs in the first and third segment while staying unbroken on the lunges and fast on the down ups? The second segment is going to be all about your air squat speed. Pop your hips fast and drop into the next rep, work on making this as quick as possible. You’ll never fail an air squat so we shouldn’t see any resting on those :). Finish the week strong!