August 24, 2021 – Competition Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

A.
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Bar Muscle-Ups
Minute 2 – 30 seconds of Bar Muscle-Ups
Minute 3 – 45 seconds of Bar Muscle-Ups
Minute 4 – Rest

B.
Skill-Based Movement Primer

Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
8-12 Chest-to-Bar Pull-Ups (fast and efficient)
20 Single-Arm Dumbbell Overhead Squats (70/50 lbs – 10 each arm)

C.
Every 2 minutes, for 10 minutes (5 sets) of:
20/15 Calorie Row
4 Power Cleans @ 65-70% of 1-RM Power Clean

When the clock reaches 10:00, complete:

Every 2 minutes, for 10 minutes (5 sets) of:
40 Drag Rope Double Unders or 60 Double Unders
*Power Cleans

*Sets 1-3: 3 reps @ 75-80%
*Sets 4-5: 2 reps @ 80-85%

D.
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – Farmer’s Carry x 60 seconds
Station 2 – Diamond Push-Ups x 15 reps @ 1111
Station 3 – Hanging Knee Raises x 15 reps @ 2111
Station 4 – Goblet Squats x 20 reps @ 20X0
Station 5 – Zottman Curls x 12 reps @ 3011
Station 6 – GHD SIt-Ups x 45-60 seconds

Athlete Notes:
Nothing like a little “cardi-olympic” lifting to build some confidnce at lifting a barbell in a workout! We love these “on the minute” style pieces that combine a cardio element – row and double unders – with a relatively barbell, but one you shouldn’t be in danger of failing. We want to see you push the pace on the row and the double unders, and then put your hands on the barbell immediately! See how well you can practice some touch-and-go reps for the first few sets, but if you have to resort to singles, STAY OVER THE BARBELL! Today is the perfect opportunity to practice what we preach about staying over the bar. Stepping away chips into more time than you’d think, so we want your working on simply keeping your shins right at the bar between reps!