September 2, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Run
15 Banded Pass Throughs
15 Supinated Grip Band Pull Aparts
30 Plank Shoulder Taps

Followed by…

Ten reps of:
Dynamic Push-Up
Rest 15-30 seconds between reps
*Set plates next to your hands, lower down in a controlled manner, then explosively press upwards to land on the plates. Please be careful.

A.
Every minute, on the minute, for 9 minutes:
Banded Strict Press x 3 reps

*Load the bar to 40% 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 @ 70-75%
Rest 60-90 seconds between sets

C.
Three sets of:
15-20 Seated Dumbbell or Kettlebell Z Press
12-15 Strict Pull-Ups + Max Effort Hold on the Last Rep (use a band if needed)
Rest as needed

D.
Complete as many rounds and reps as possible in 20 minutes of:
200 Meter Run
5 Ring Muscle Ups
200 Meter Run
10 Chest to Bar Pull-Ups
200 Meter Run
15 Strict Handstand Push-Ups
200 Meter Run
20 Toes to Rings

E.
Three sets of:
15-20 Dumbbell Bent Over Reverse Flyes
Max Reps Banded Triceps Extensions (aim for 30+)

Athlete Notes:
Running and gymnastics coming up today. Hit the runs at a fast pace but one that allows you to recover and then come in and go 1-2 sets max on all the gymnastics movements. Please adjust the reps accordingly to where you’re getting 1-2 attempts to achieve the number you’re trying for. Use this as an opportunity to work on transitions and confidence in starting some higher skill movements with an elevated heart rate.