September 27, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up

Three sets of:
200 Meter Run
20 Banded Face Pulls
100-Foot Double Kettlebell Overhead Carry
20 Pronated Grip Banded Pull Aparts
100-Foot Double Kettlebell Front Rack Carry

A.
In 20 Minutes or less build to Today’s Heavy Strict Press

Followed by…

Three sets of:
Strict Press x 8-10 reps
Rest as needed

B.
Every minute, on the minute, for 12 minutes (6 sets) of:
Station 1: Strict Handstand Push Ups x 30% of Max Reps
Station 3: Toes to Bar x 30% of Max Reps

You may break your reps up into multiple sets. This is an accumulated score within the minute

C.
Five rounds for time of:
3 Legless Rope Climbs
200 Meter Run
10 Bench Press (185/125 lbs)
200 Meter Run

D.
Three sets of:
Strict Stationary Dips x 12-15 reps
Rest as needed
12-15 Reverse Dumbbell Fly x 15 reps @ 2121
Rest as needed

Athlete Notes:
Upper body pump mixed in with a little cardio is a great way to build some strength and stamina in our upper body. The legless rope climbs will definitely get a little spicy so make sure that you don’t blow up too early otherwise it’s a long road home from there. Push the pace on the runs, but only fast enough to where you can come in and hit the next movement right away and preferably unbroken. If you have to break the bench after rounds 2 or 3 that’s understandable, but this should be a weight that you can do 10 reps in a row, so modify accordingly. If you start struggling with legless and risking failure, switch to rope climbs with legs in order to preserve a little intensity and stimulus.