September 4, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two rounds of:
12/9 Calorie Bike
50 Foot Bodyweight Walking Lunge
100 Foot Sandbag Bearhug Carry
50 Foot Bodyweight Walking Lunge

Followed by…

Ten reps of:
Medball Broad Jump to Triple Extension Throw
Rest as needed between reps

A.
Front Squat
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 75%
Set 5 – 2 reps @ 80-85%
Set 6 – 1 rep @ 90+%
Set 7 – 1 rep @ 90+%
Set 8 – 1 rep @ 90+%
Rest 1-2 minutes between sets

**Special Note**
-If you’re feeling good, go for today’s 1 rep max on set 8.
-Compare to August 7, 2023.

B.
Every 75 seconds, for 10 minutes (8 sets):
Power Clean
Sets 1-2: 1 @ 70%
Sets 3-4: 1 @ 75%
Sets 5-6: 1 @ 80%
Sets 7-8: 1 @ 85%

C.
Three-Four sets of:
10-12 Barbell Good Mornings
8-10 Foot HEAVY Back Rack Reverse Lunges (each leg)
Rest 1-2 minutes between sets

D.
“30’s Bring the Hurt-ies”
For time:
30 Dumbbell Squats (50/35lbs)
30/24 Calorie Echo or Assault Bike
30 Dumbbell Squats (50/35lbs)
30/24 Calorie Echo or Assault Bike
30 Dumbbell Squats (50/35lbs)

E.
Four sets of:
50 Banded Hamstring Curls
25 Reverse Hypers @ 35-45% of 1RM Back Squat
Rest 1-2 minutes between sets

*If you do not have a reverse hyper, perform GHD back extensions instead.

Athlete Notes:
We’re looking for full gas pedal on this workout. Hit the first 30 squats unbroken, maintain a consistent pace on the bike, hang on to that second set of squats, throttle down on the second bike, then just grind like your life depended on it for those last 30 squats. What pace can you hold on the bike while still performing 90 total dumbbell squats in unbroken sets of 30? On those squats we want to see you pushing the pace but not at the sake of movement quality. This is the time of the year to really hone in on movement patterns so make sure all your squats are full depth and extension at the top even though you’re trying to go fast. That said, don’t waste time at the top, pop the hips and drop right away. The odds of you failing because of the weight are slim so just hang on for one more rep.