June 30, 2021 – Competition Program

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

Followed by. . .

Skill-Based Movement Primer
Three sets for times of:
20/15 Calories of Rowing
1-3 PERFECT Muscle-Ups + 3-6 Ring Dips (after final muscle-up)
8 Burpee Box Jump-Overs (30″/24″)
8-10 Chest-to-Bar Pull-Ups (fast and efficient)
Rest 2 minutes

A.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65-70% x 6 reps
*Set 3 – 75-80% x 4 reps
*Set 4 – 85-90% x 2 reps
*Set 5 – 90-95% x 1 rep
*Set 6 – 95+% x 1 rep
Rest as needed

B.
Complete rounds of 27, 21,15 and 9 reps for time of:
Calories of Rowing
Deadlifts (185/125 lbs)

Compare results to May 25, 2021.

Rest until the running clock reaches 15:00, and then…

Five rounds for time of:
400 meter Run
20 Push Ups
40 Air Squats

If you want to add a little ???? perform wearing a weighted vest!

Time Cap = 20 Minutes

Compare results to May 25, 2021.

Athlete Notes:
Deadlift volume is going to be real today. But, if there’s definitely something we can all continue to improve, it’s our strength endurance with regards to pulling under fatigue. Check back to your notes to see how this went last time, and see if there’s something you can adjust. Maybe you push the row a little harder? Maybe you do one less set on the deadlifts? Whatever it is, try something different and see if you can beat your previous time! The follow up workout to the deadlifts is a great bodyweight, grind-style workout. It’s really easy to check out in a longer workout like that, especially after already completing a workout at a higher intensity. In competitions there are plenty of times where turnarounds are quick between events and we need to see that athletes can recover in time to give a full effort on short notice. Use these two workouts as a potential opportunity to practice your nutrition between events that have short turnarounds, and as always, see if you can beat your previous times!