September 3, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 3 minutes, for 15 minutes:
20/15 Calorie Assault Bike
*Snatches (30-60% of 1-RM Snatch)*

This is to get you moving and to focus on barbell cycling. Here are suggested percentages to follow
Set 1: 15 Reps with empty barbell
Set 2: 7 reps @ 30%
Set 3: 7 reps @ 40%
Set 4: 7 reps @ 50%
Set 5: 7 reps @ 50-60%

A.
Five sets of:
1 Deadlift @ 80%
Rest 2 minutes between sets

B.
Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run
10 Deadlifts (225/155 lbs)
15 Lateral Burpees Over Bar
20 Wall Ball Shots (30/20 lbs)

C.
Three sets of:
Barbell Glute Bridges x 60 seconds of continuous reps @ 25-30% of 1-RM Deadlift
Rest 90 seconds

Two sets of:
30 GHD Hip Extensions
Rest as needed
15 Kettlebell Front Rack Lunges Right Leg
Rest as needed
15 Kettlebell Front Rack Lunges Left Leg
Rest as needed

Athlete Notes:
Cardio Saturday is coming in hot! We’re looking for consistency across the board. Don’t finish your first round in 5 minutes and your second one in 7. All of your 400 meter runs should be completed at a similar pace – aggressive but something that allows you to grab the barbell right away when you come in. The deadlifts we’re looking for unbroken reps. On the burpees over the bar we want, again, to see a consistent pace. If you blast out of the gates on these it’ll be hard to recover your heart rate. Then we get to the wall ball which will be the most challenging mentally for a lot of you. It’s only 20 reps and you get to head out on a run afterwards so try hanging on to the ball as best you can and going unbroken. If you can only knock out a few reps at a time with the heavier wall ball then customize to the 20/14lb ball and move faster!