September 18, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
200 Meter Run
20 Jumping Lunges
200 Meter Run
20 Russian Kettlebell Swings (53/35lbs)

A.
Deadlift
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 3 reps @ 75%
Sets 4 and 5: 3 reps @ 75-80%
Rest 2 minutes between all sets.

*No touch and go.

B.
Bench Press
Three sets of 6 reps @ 75-80%
Rest 2 minutes between sets

C.
For total time:
Two rounds of:
400 Meter Run
20 Toes to Bar
15 Bar Facing Burpees
10 Shoulder to Overhead (185/125 lbs)

Rest exactly 5 minutes, then…

Two rounds of:
400 Meter Run
10 Shoulder to Overhead (185/125 lbs)
15 Bar Facing Burpees
20 Toes to Bar

*Shoulder to overhead should be completed in 1-2 sets, adjust weight accordingly.

D.
Two to Three sets of:
10-12 Single Leg Romanian Deadlifts (each leg)
Rest 30-45 seconds
45-60 Second Weighted Wall Sit
Rest 30-45 seconds

Conditioning Training Note
This workout is an old piece from the Athlete program and we’re bringing it back today with a slight twist. Toes to bar instead of chest to bar just to keep those elbows a little more healthy. The last time we hit this one was back in the last week of October in 2020 so take a look back to your training and check your results from then! This workout is a standard chipper, just keep moving and try to minimize your rest time. The runs should be completed at a tough pace but one that still allows you to jump straight up to the toes to bar and complete them in 1-3 sets dependent on your capabilities. For the bar facing burpees we’re looking one consistent pace and then the shoulder to overhead we want to see you pushing for 1-2 sets. Same thing goes for the second round. After that you’ll get a full 5 minute rest before we switch the order of operations. With the should to overhead coming straight off the run your goal should be unbroken, but with fatigue we understand your shoulders may be burning a bit so 1-2 sets max. Keep the same pace on the burpees throughout, don’t let them drop anymore than .25-.5 seconds per rep – if you drop 1 second per rep you’re losing 15 seconds per round! The toes to bar as the finisher will be tough so we’re looking for 1-2 sets there on each round. That last round can be a bit of a trap, there’s light at the end of the tunnel to finish but if you up the pace too much there’s still the possibility of a big dropoff, don’t let that happen!