September 4, 2021 – Competition Program

Primary Training Session
Muscle Activation

Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Skill-Based Movement Primer

Against a 2-minute running clock:
Max Distance Row @ 2000 meter PR Pace

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
12 Push-Press (95/65 lbs)
12 Bar-Facing Burpees (SPRINT SPEED)

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
Legless Rope Climbs

Rest 3 minutes and repeat the entire 8 minutes again.

A.
Every 30 seconds, for 10 minutes (20 sets):
Deadlift from 4″ Deficit x 1 rep @ 65%

Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy. You will get stronger by moving fast.

B.
Complete rounds of 9, 6 & 3 reps for time of:
Power Clean (205/135 lbs)
Burpee Pull-Ups

Rest until the running clock reaches 8:00, and then…

For time:
18 Front Squats (205/135 lbs)
18 Muscle-Ups

Rest until the running clock reaches 16:00, and then…

Complete as many rounds and reps as possible in 6 minutes of:
6 Ground to Overhead (205/135 lbs)
6 Burpee Muscle-Ups

C.
Four sets of:
90 second D-Ball or Sandbag Hold
25 GHD Hip Extensions @ 20X1
Rest 2 minutes

Athlete Notes:
We have another classic multi-part Saturday workout for you guys today! All three components of this workout are a nice mixture of barbell, skills, and grit! The weight should be challenging to move, but if you were fresh you could do 15-20 front squats unbroken. We’re not saying that’s going to happen, but if you apply yourself, maybe it will :). For the first segment, pick a strategy that works best for you. If you touch and go the power cleans, you can afford to catch your breath a little more on the burpee pull-ups (not too much though, this is still a sprint). If you decide to go singles on the power cleans, then just know it’s time to hammer down on the burpee pull-ups! When you get to the second portion, how well and how willing are you to hang on to that barbell? It’s sure to be uncomfortable, but as we stated earlier, this weight SHOULD be something that you could do 15-20 reps in a row with, fresh…then it’s time to chip away at the muscle-ups! For time’s sake, please limit yourself to 4-5 attempts to get the 18 muscle-ups, or get as far as you can! By the third segment you’ll likely be pretty smoked, and for most of you, singles will be the way to go. Just force yourself to stay over the bar on the ground to overhead, and then drop straight back into the burpee on the burpee muscle-ups. Finish this one out and then you’re home free for a well deserved rest day!