September 11, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two rounds of:
60 Second Bike at Ascending Effort
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
15 Banded Kickbacks (each leg)
15 Goblet Squats

Followed by…

Two sets of:
10 Max Effort Med Ball Lateral Speed Throws Left
Rest 60 seconds
10 Max Effort Lateral Speed Throws Right
Rest 60 seconds

A.
Dead Stop Front Squat
Set 1 – 1 reps @ 80%
Set 2 – 2 reps @ 85-90%
Set 3 – 1 rep @ 90%
Set 4 – 1 rep @ 90+%
Set 5 – 1 rep @ 90+%
Set 6 – 1 rep @ 90+%
Rest 1-2 minutes between sets

**Special Notes**
-Base percentages off your 1 rep max Clean.
-Compare to August 14, 2023.

B.
Four sets of:
Sumo Deadlift from a 4″ Deficit x 8-12 reps @ 70-80%
Rest 2 minutes between sets

**Special Note**
If you are able to perform 12 reps with quality form, continue adding weight until you are challenged for 8 reps.

C.
Three-Four sets of:
10-12 Glute Ham Raises
10-12 Tempo Heel Elevated Narrow Stance Double Kettlebell Front Squats @ 1111
Rest 1-2 minutes between sets

*Sub for Glute Ham Raises is 20 Dumbbell Death Marches.

D.
For total time:
Two rounds of:
10 Dumbbell Thrusters (50/35lbs)
15 Toes to Bar
20/16 Calorie Echo/Assault Bike

After the 2nd round, rest 2 minutes, then…

20 Dumbbell Thrusters
30 Toes to Bar
40/32 Calorie Echo/Assault Bike

E.
Four sets of:
25 Banded Good Mornings
15-20 Reverse Hypers @ 45-50% of 1RM Back Squat
Rest 1-2 minutes between sets

*If you do not have a reverse hyper, perform GHD back extensions instead.

Athlete Training Notes:
Unbroken thrusters, unbroken toes to bar, hard effort on the bike. Repeat that and then you’re halfway through the workout. Take the 2 minutes to catch your breath and shake some life back into your legs and then challenge yourself to do minimal sets for the reps on the second portion. We’re already fatigued at this point so it’s going to be just as much a mental test as physical one to see how well you can hang on. Then who doesn’t love a sprint to the finish on the bike? We know Tim Paulson does.