July 9, 2021 – Competition Program

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

Followed by. . .

Skill Development

Every minute, on the minute, for 5 minutes:
2 PERFECT Ring Muscle-Ups

Skill-Based Movement Primer
Against a 2-minute running clock:
Running on Assault Runner for distance @ 1-Mile PR Pace

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
6 Unbroken Power Cleans (135-155/95-105 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:
Rope Climbs

Rest 3 minutes and repeat the entire 7 minutes again.

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B.
Build to today’s 3-RM High Hang Snatch

Drop back down to 65%, and then…

Build to today’s 2-RM Hang Snatch from Mid-Thigh

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

C.
Every 2 minutes, for 36 minutes (3 sets):
Station 1 – Bulgarian Split Squat x 8 reps each leg @ 30X1
Station 2 – Strict Handstand Push-Ups x Max Reps in 60 seconds
Station 3 – Strict Chest to Rings Pull-Ups x 8-10 reps @ 31X1
Station 4 – Front-Racked Kettlebell Walking Lunges x 20 reps @ 20X1
Station 5 – Tempo Push-Ups x 15-20 reps @ 1111
Station 6 – Flutter Kicks x Max Reps in 60 seconds

Athlete Notes:

Today we are working with some classic total body “death sets.” These days are a great opportunity for you to do a multitude of things. First, they help fix imbalances. Second, they are lower impact which helps you get stronger without risk of injury. Third, they can be as challenging as you make them so that you workout junkies can still feel like you got a good sweat in. Most importantly, did we say they’ll help you get stronger? Think of it as us forcing you to actually do your accessory work that so many of us conveniently miss because we have to take off. 🙂 Plus, who doesn’t like a little pump on a Friday?