October 12, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Single Arm Kettlebell Front Rack Carry (each arm)
10 Tempo Goblet Squats @ 33X1
10 Kettlebell Sumo Deadlifts
30 Second Side Plank (each side)

A.
Every minute, on the minute, for 10 minutes (10 sets) of:
Front Squat x 1 rep @ 80-90%

B.
Four sets of:
Hang Clean + Clean + Front Squat + Jerk @ 55-65% of 1-RM Clean and Jerk
Rest 90 seconds

Followed by…

Every minute, on the minute, for 10 minutes:
Clean and Jerk @ 80-90%

C.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 17-20/13-16 Calorie Assault Bike
Station 2: 8 Sandbag Cleans (150/100 lbs)*
Station 3: 18-22/13-17 Calorie Row
Station 4: 15-20 GHD Sit-Ups OR 15-20 Toes to Bar
Station 5: Rest

D.
Three sets of:
20 Second Back Extension Hold + 10 Weighted Back Extensions
Rest 90 seconds between sets

Athlete Notes:
This EMOM is aggressive. But… there is a rest minute built in. We want to see what numbers you can push yourself to hold. Since there’s a rest minute we’re setting the parameters a little more aggressive this week. Each movement should be taking around 45-55 seconds or so, just enough time for a gasp of air before you hit the next station. Stay ahead of the clock and remember all you have to do is start!