2021/2022 Season

Training Block – 2

Week – 2 of 8

If you are following this programming please reach out to us and let us know…at this point from what we can tell know one is following this programming in our gym currently so we are going to stop programming a competitors track until in-season unless there are people actively following this. If you are please e-mail us and let us know.


1) Back Squat: 8 sets of 8 @ 60%

Rest 2-3 minutes between sets. 

2) Bench Press: 8 sets of 8 @ 60%

Rest 2-3 minutes between sets.

3) Every 1:00 x 20 sets:

Odd – 10-20 Alternating Pistol Squats

Even 5-10 Strict Ring Dips

Pick a quantity of reps that allows you to perform all reps unbroken for all sets, and doesn’t leave you at a maximal effort by the last sets.

4) Walking Lunges: 400m Not for Time

Smooth and steady. Focus on good positioning and glute activation.

5) Dumbbell Overhead Tricep Curl: 100 Reps

Use a loading that allows you perform 40 or so reps unbroken to start.

6) Run – 5 sets of:

800m Easy

400m Moderate

200m Hard

No reset between sets. One continuous piece totaling 7,000m. Work for consistent paces at each of your respective paces…hard should be faster than your mile PR pace, moderate should be a little slower, think a pace you might go for in a long met-con, Easy should be just slow enough that you can recover enough to repeat the more difficult paces.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE