May 14, 2021 – Competition Program

Primary Training Session
Mobility, Activation & Warm-Up
Band Distracted Hamstring Floss x 30 seconds per side

Row 5 minutes at a relaxed pace and then …

Leg Swings x 20 reps each direction
Butterfly Stretch x 60 seconds
Floor Slides x 10 reps (hold 2-5 lbs plate in each hand if you have limited mobility)
Alternating Perfect Stretch x 8 reps

A.
Every 90 seconds until you miss the same weight twice:
Clean + Clean & Jerk

Start at 60% of 1-RM and add 2-3% each set

B.
Four sets
21/18 Calorie Row
15 Burpees Over the Erg
9 Ground to Overhead*
3/2 Legless Rope Climbs
Rest 3 minutes

*Set 1: 185/135 lbs
*Set 2: 205/145 lbs
*Set 3: 225/155 lbs
*Set 4: 245/165 lbs

Loading suggestions:
*Set 1: 60-65%
*Set 2: 65-70%
*Set 3: 70-75%
*Set 4: 75-80%

C.
Four rounds for time of:
50 Heavy Rope Double-Unders or 75 Double Unders
25 GHD Sit-Ups
10 Dumbbell Squats (70/50 lb DBs; back head of dumbbell on shoulder)

Athlete Notes:
Have some fun with today’s workout! You are going to be limited on how quickly you can allow yourself to move with the heavy weights that are at the end of the workout, but this is a great opportunity to find out where your limits are. Find out how quickly you can get back on the bar or up the rope and the rest needed between each rep to make a successful lift. Push yourself hard on the first workout and then make your main focus on the second part to move steady and efficiently.

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James Wozniak
James Wozniak
May 15, 2021 5:32 pm

A. Built to 265 and stopped there.
B. 3:45/4:37/5:57/7:29 Rx.
C. ✅ didn’t time. Just flowed

Kathryn Salmon
Kathryn Salmon
May 15, 2021 3:37 am

Mobility done
A: 165
B: 6, 6, 7, 9 (!) took off 10# per round and did sled pulls
C: done 25 min subbed 50 cals on bike for DU was a big overscale…

Sabrina Quintão Pereira
Sabrina Quintão Pereira
May 15, 2021 1:16 am

Hello!!

A) Up to 98lb
B) Scaled to regular RC
5:49 (70lb) – 6:11 (75lb) – 6:32 (80lb) – 7:06 (85lb)
C) 14:32 with Zeus Rope and 30lb Dbs

Have a good night ????

Santino Marini
Santino Marini
May 15, 2021 3:10 am

Get to bed!! ???? ????

Sabrina Quintão Pereira
Sabrina Quintão Pereira
May 15, 2021 4:04 am
Reply to  Santino Marini

Haha I am working ????

Ismael Borja
Ismael Borja
May 14, 2021 6:49 pm

A. Up to 275
B. Not rope C. (15 S. Pull ups)
W. 175/195/205/225
4:25 / 5:40 / 5:55 / 7:01 total time. 32:01
C. 10:20 Only 3 rounds (not time for more)

Last edited 3 years ago by Ismael Borja
Santino Marini
Santino Marini
May 14, 2021 8:53 pm
Reply to  Ismael Borja

Big session today!

Wilson Hopkins
Wilson Hopkins
May 14, 2021 1:44 pm

A. Up to 102Kg; missed jerks at 105Kg
B. Scaled weights to 75/84/93/102Kg; Sub’d 12 L-Sit towel pull-ups (no rope).
3:43/3:57/5:02/8:17
Rows – ~:42-:45
BOR – fast, tried to accelerate here
G2O – PC/PJ for first 3 sets then PC/SJ for last set
TPU – UB
C. 12:23; 75 DU and did 25 T2B (no GHD), DB Rx. Loved this one. Too conservative to start, definitely got faster and more efficient each rnd.

Hunter Britt
Hunter Britt
May 14, 2021 2:19 pm
Reply to  Wilson Hopkins

Hitting it hard today. Nice work!

Wilson Hopkins
Wilson Hopkins
May 14, 2021 2:53 pm
Reply to  Hunter Britt

Thanks Hunter. Body was feeling good and moving well. Legs feel really strong after all the squatting. Shoulders were feeling decent today as well when going overhead.

Aron Megyik
Aron Megyik
May 14, 2021 9:46 am

Warm up done
A) 70kg-115kg with 3kg increase, no fails
B) 3 rounds with 80kg and short rope climbs from L-sit
Called it a day then. After the clean part, everything felt heavy and slow. Left ankle is still an issue, have no idea what caused this…

Hunter Britt
Hunter Britt
May 14, 2021 9:59 am
Reply to  Aron Megyik

Dont get a new injury!! Listen to your body early and be smart with what you do.

Aron Megyik
Aron Megyik
May 14, 2021 10:37 am
Reply to  Hunter Britt

Hopefully it’s just something from that rowing the other day and won’t last long. Other than some rest and proper warm up, i can’t do much.

Giavanna Martin
Giavanna Martin
May 14, 2021 8:40 am

A. Made it to #205 successfully and then was able to clean #215 twice for 10lb PR!! Couldnt get the jerk though, next time.
B. 5:37/7:27/8:31/11:13, did the weights RX, hit a few good legless rope climbs but the rest i just went legless as high as i could then used my legs
C. 16:13 RX

Hunter Britt
Hunter Britt
May 14, 2021 9:59 am

Congrats on the PR! That is awesome

Greg Thomas
Greg Thomas
May 14, 2021 7:21 am

Touch and go on clean + clean and jerk?

Hunter Britt
Hunter Britt
May 14, 2021 9:58 am
Reply to  Greg Thomas

I would recommend fast singles to save a bit for the rope climbs

Masatomo Ueda
Masatomo Ueda
May 14, 2021 6:52 am

A. Failed technically (received too high) @143 so 137 is the good one (started @88 with 10 lbs increments)

B. Subbed row with 13 cal air bike; Burpees over parallettes; GTOH were power snatches so from @66 to @88. Took me 25.05

C. 75 DUs, 25 weighted sit ups @10, 2 legless RC but only 3.5 m. Too me 14.23

Hunter Britt
Hunter Britt
May 14, 2021 9:58 am
Reply to  Masatomo Ueda

Good work today!

Jacob Swartwout
Jacob Swartwout
May 14, 2021 5:58 am

A. 185/190/195/200/205/210/215/220/225/230/235/240/245/250/255/260miss/260/265/270miss
B. 5:16/6:26/8:16/9:58 Did 10 strict pull ups. We don’t have ropes. I was really excited when I saw the percentages but quickly realized my percentages were the same as the Rx weights hahahah. Glad I went heavy ????????
C. Skipped

Hunter Britt
Hunter Britt
May 14, 2021 6:32 am

Well that worked out perfect then haha!

Masatomo Ueda
Masatomo Ueda
May 14, 2021 5:07 am

Is there a technique to bring the DBs on the shoulder? I can’t clean two DBs with such weight (in my case 50 lbs). I just used a box and squatted to get them on my shoulders ????

Hunter Britt
Hunter Britt
May 14, 2021 6:31 am
Reply to  Masatomo Ueda

Modify to a weight that you are able to clean to your shoulders. We want you to definitely be able to support them safely.

Tyler Oliveira
Tyler Oliveira
May 14, 2021 4:29 am

A. 175-250; failed the jerk twice at 255
B. Capped at 30:21 (end of 3 rounds) 2/2 to early work day. No rope so did 10 L sit pull-ups. 185/205/215. This was hard as shit.

Santino Marini
Santino Marini
May 14, 2021 4:55 am
Reply to  Tyler Oliveira

Looks like you had fun! ????

What was the most challenging aspect?

Tyler Oliveira
Tyler Oliveira
May 14, 2021 5:06 am
Reply to  Santino Marini

The ground to overhead (clean and jerk for me). It just felt really heavy and got me out of breath very quickly.

Jerami Summers
Jerami Summers
May 13, 2021 7:13 pm

What would be a good substitute for 70 lb DB squats? My DB’s only go up to 50 lb.

Santino Marini
Santino Marini
May 14, 2021 3:20 am
Reply to  Jerami Summers

Four rounds for time of:
50 Heavy Rope Double-Unders or 75 Double Unders
25 GHD Sit-Ups
15 Dumbbell Squats (50 lb DBs; back head of dumbbell on shoulder)

Have fun!

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