September 16, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Run
15 Banded Presses
20 Forward Arm Circles
20 Reverse Arm Circles
30 Pronated Grip Band Pull Aparts

Followed by…

Two sets of:
10 Bar Facing Burpees for time
Rest 3:1

A.
Every minute, on the minute, for 10 minutes:
Banded Strict Press x 3 reps

*Load the bar to 45% of your 1RM and add 25% band tension. The goal is maximal speed so if the bar speed slows down at all then decrease loading or tension.

B.
Eight sets of:
Push Press x 3 reps @ 75-80%
Rest 60-90 seconds between sets

C.
Three sets of:
15-20 Bamboo Bench Press
12-15 Snatch Grip Chest Supported Rows
Rest as needed

D.
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run, 500 Meter Row, or 30/24 Calorie Echo/Assault Bike
immediately followed by…
“The Chief”*

*Add one round of “The Chief” after every 400 meter run – e.g.,
400 Meter Run
One Round of “The Chief”
400 Meter Run
Two Rounds of “The Chief”
400 Meter Run
Three Rounds of “The Chief”
and so on.

“The Chief” =
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

E.
Accumulate 150 Banded Overhead Triceps Extensions

Athlete Notes:
Aerobic workouts have been a staple on this early off-season program and today is no different. We’ll be looking for you to hit the run with a little intensity, especially early on when you’re coming in and only performing smaller rounds on “Chief”. As those rounds get deeper and the time ticks away we expect a little bit of pacing drop but your goal should be to remain as consistent as possible throughout the 30 minutes. Check your times on the first few runs and try to keep those close. Check your times on the first round and the double round of “Chief” and then try to hold that there as well. Don’t come out too hot and bonk at the halfway point. But on the flipside, don’t hold too much back for too long and still have plenty in the tank at the end of the 30 minutes. Find your pace and see what you can hold for a longer duration.