October 16, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
200 Meter Run
50 Foot Forward Monster Walk
50 Foot Backward Monster Walk
50 Foot Bodyweight Walking Lunge
50 Foot Bear Crawl

A.
Deadlift
Set 1: 5 reps @ 65+%
Set 2: 3 reps @ 75+%
Set 3: 1 rep @ 85+%
Set 4: 3 reps @ 75+%
Set 5: 2 reps @ 85+%
Set 6: 1 rep @ 90+%
Rest 2 minutes between all sets.

*No touch and go.

Use the + to build based on feel. Be smart and be safe.

B.
Take 15 minutes to build to today’s heavy Bench Press.

*Make sure you have a spotter!

C.
Option A:
Every 3 minutes, for 15 minutes (5 sets of):
10/7 Calorie Echo/Assault Bike
10 Dumbbell Bench Press (70/50lbs)
10/7 Calorie Echo/Assault Bike

Option B:
Every 3 minutes, for 15 minutes (5 sets of):
10/7 Calorie Echo/Assault Bike
12-15 Dumbbell Bench Press (50/35lbs)
10/7 Calorie Echo/Assault Bike

*Rollover from the first bike counts!

Conditioning Training Note
The most important part of today’s training is the deadlifts and bench press. Make sure you’re smart and safe but put the emphasis on those. If you’re hitting the workout the goal is to be about 2 minutes of work or less followed by 60 seconds of rest or more. It’s a sprint on the bike, pressing with an elevated heart rate (don’t underestimate that) and then another sprint on the bike to finish. Rollover from the first bike counts!