May 26, 2021 – Competition Program

Primary Training Session

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

Followed by. . .

Every minute, on the minute, for 5 minutes:
3-5 Strict Pull-Ups
(focus on keeping shoulders as far away from your ears as possible)

Skill-Based Movement Primer

Four sets for times of:
25/20 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 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75-80% x 2 reps
*Set 5 – 85-90% x 2 reps
Rest as needed

B.
Complete rounds of 27, 21,15 and 9 reps for time of:
Calorie Row
Deadlift (185/125 lbs)

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 = 20:00

Athlete Notes:
For the skill-based primer, make sure the focal point is on perfect mechanics. We’re looking to groove efficiency in your movement patterns in these portions, so even though you may be very familiar with these movements, don’t just grind through them, try to make them as effortless and efficient as possible.

Make sure you get your heart rate up and lungs open before the “for time” portions. These are going to be spicy. Total times for the accumulated 72 calories of rowing could range anywhere from sub-3:00 if you hold 1:40/500m paces (1500 cals/hr) to 4:15 if you are holding a 2:00/500m pace (1000 cals/hr). Your goal is to find the fastest pace you can hold on the erg without negatively impacting your ability to push hard on the deadlifts. Think about long, strong pulls on the row and keeping the bar close with minimal rest at the top on the deadlifts.

Once recovered, you will work into some “Murph” prep…running, push-ups and squats. We’ll have everyone tackling Murph next Monday, so this is a great opportunity to get in a little preparatory volume. Just make sure you are performing full range of motion on the squats and push ups. We often see cringe-worthy push-ups and squats because they’re not “technical” movements; don’t be that athlete…do these clean and proper.

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Amy Maschue
Amy Maschue
May 27, 2021 12:09 pm

A. Skill work done. No muscle ups, increased dips to 5 strict w/ pause at bottom.
B. 115/140/165/175/200
C. Skipped due to time, had to choose between the last two MetCons so I did the Murph training w/ vest.
D. Finished 4 round +1 run at time cap, kept going and finished the rest of the workout in 22:33.

I haven’t worn a vest since last fall…Monday is going to be a test of will????

Tim Coffield
Tim Coffield
May 26, 2021 9:15 pm

A. 255 315 365 405 425
B1. 10:40 with echo
B2: 22:23 with 30 cal echo bike

Last edited 3 years ago by Tim Coffield
Jessica Uehlin
Jessica Uehlin
May 26, 2021 8:32 pm

A) 175/205/240/275/300
B) 8:09 Rx
I’ll have to do the second part tomorrow, I was really tired- had another long vet appt today.
Thanks for everything Tino! Hope your day was awesome!

Santino Marini
Santino Marini
May 26, 2021 9:06 pm
Reply to  Jessica Uehlin

How the pup is still making progress back to health. Good to see you still snuck in some good work!

Jessica Uehlin
Jessica Uehlin
May 27, 2021 5:48 am
Reply to  Santino Marini

Thanks Tino!! Yeah- she’s doing pretty well. ????????

Ismael Borja
Ismael Borja
May 26, 2021 6:13 pm

Movement Primer
3:09 / 3:00 / 3:08 / 3:25 total 18:42
A. Done
B. 7:59
18:45

Kathryn Salmon
Kathryn Salmon
May 26, 2021 3:53 pm

Primer was about 5 min per round but I had to walk across gym for rower (so let’s assume that 20 seconds took 2 minutes). Several other adjustments (bands etc.)

A: 175, 215, 245, 285, 315 (missed second one though sigh)

B: 9:39 all DL UB, but SLOW transitions
Subbed 25 bike cal for run and lunges for squats (let’s assume that’s why it took me 25+ min)

I felt really tired so I’m happy with what I was able to do. Rest day here we come.

Corey Reutlinger
Corey Reutlinger
May 26, 2021 1:48 pm

A. DL: 160×8, 190×6, 225×4, 255×2, 285#x2
B1. 9:41
B2. 19:23 no vest

Time to get my butt back into shape ????

Santino Marini
Santino Marini
May 26, 2021 3:20 pm

Who’s this guy?!?!? Welcome back Corey!

Jacob Swartwout
Jacob Swartwout
May 26, 2021 12:40 pm

Skill Done
A. 230/275/320/365/415
B. 8:03 Rx then 19:51 Rx no vest.

Hunter Britt
Hunter Britt
May 26, 2021 12:42 pm

Good stuff Jacob!

Wilson Hopkins
Wilson Hopkins
May 26, 2021 12:16 pm

Warmup – 2:34/2:31/2:29/2:25
A. 100/120/140/160/184Kg
B1. 6:21 Rx
Row avg – ~1560 cal/hr
DL – UB
B2. 16:36 Rx no vest
~1:50 on the runs. 0’C this outside this morning. Went a little easier on the run b/c of all the DLs today and didn’t want to risk tweaking a hamstring in the cold.

Love to see DLs back in the programming. They felt great today!

Hunter Britt
Hunter Britt
May 26, 2021 12:42 pm
Reply to  Wilson Hopkins

Sounds like it was a good day!

Wilson Hopkins
Wilson Hopkins
May 26, 2021 4:47 pm
Reply to  Hunter Britt

????????

Chet Manly
Chet Manly
May 26, 2021 12:15 pm

Lever work
Mvmnt work complete.
Subbed in 250m run for row and did strict wide pull-ups for C2B. 2:14, 2:21, 2:27, 2:32

A). I’ve been doing 5/3/1, on my x3 week. 325, 380, 425 for 9 quick singles.

B). I plan on doing this tomorrow with swings along with some more pressing work. I’m doing Murph on Saturday this year so I’ll do mobility Friday.

I like the movement prep work in this cycle focusing on strong body weight movements.

Hunter Britt
Hunter Britt
May 26, 2021 12:41 pm
Reply to  Chet Manly

Sounds like a plan! Glad you are thinking ahead

Aron Megyik
Aron Megyik
May 26, 2021 9:27 am

Warm up done
Primer 2:46 2:46 2:47 2:45 with 3 bar mu, 6 bar dips and regular pu (all in easy tempo)
A) 100-120-130(extra round)-140-150-160kg
Deadlift is a huge weakness of mine because of my fucked lower back, i have constant fear it’s just cracking again and adios
B) 8:42 rx, happy to do wod with deads in it rx
B2) 1000m bike instead of running, without vest (unfortunately we don’t have)
16:00
Push ups went to easily and smooth, even tho pecks are sore from yesterday ????

Hunter Britt
Hunter Britt
May 26, 2021 11:25 am
Reply to  Aron Megyik

Hopefully the back can go long enough without pain that you feel confident

Aron Megyik
Aron Megyik
May 26, 2021 11:39 am
Reply to  Hunter Britt

Wouldn’t mind at all ????

Collin Mackay
Collin Mackay
May 26, 2021 8:22 am

Warm up – 22:21 with rest included
A. 225, 275, 315, 365, 405.
B. 9:52 and 21:38

Hunter Britt
Hunter Britt
May 26, 2021 11:24 am
Reply to  Collin Mackay

Enjoy a nice rest day tomorrow!

Bobby Wallum
Bobby Wallum
May 26, 2021 7:37 am

Warm up done

Didn’t have time for the primer

A. Done but lighter
B. RX 6:29 DL 22-7/16-5/UB/UB
B2.18:07 with vest ..runs were exceptionally slow today.. push ups unbroken, squats pretty fast

Bobby Wallum
Bobby Wallum
May 26, 2021 8:03 am
Reply to  Bobby Wallum

22-5*

Hunter Britt
Hunter Britt
May 26, 2021 8:25 am
Reply to  Bobby Wallum

It definitely gets tough to run with a vest and a bunch of air squats between runs.

Bobby Wallum
Bobby Wallum
May 26, 2021 8:28 am
Reply to  Hunter Britt

That they do!!

James Wozniak
James Wozniak
May 26, 2021 7:30 am

Movement primer: 2:55/2:29/2:24/2:18 w/ 3 MU, 6 dips, 10 C2B
A. 225/285/335/375/415
B. 7:31 Rx (DL 15/12, 14/7, UB, UB)
B2. 15:05 w/Vest

Hunter Britt
Hunter Britt
May 26, 2021 8:24 am
Reply to  James Wozniak

Good work! You must have been pushing those squats

Masatomo Ueda
Masatomo Ueda
May 26, 2021 7:04 am

A. 132 – 226

B.
Subbed row with SDHP @44 and DL @125..everything scaled too much because it took me 4.43

18.13 for the second part

Hunter Britt
Hunter Britt
May 26, 2021 8:24 am
Reply to  Masatomo Ueda

Solid job on the final portion!

Dennis Chaumet
Dennis Chaumet
May 26, 2021 5:33 am

A.
87,5kg x8
105 x6
127,5 x4
140 x2
150 x2

B.
9:20 Row&Deadlift
20:45 1000m Bike Erg + 20 Pushups + 40 Squats

Bye bye legs ????

Hunter Britt
Hunter Britt
May 26, 2021 6:37 am
Reply to  Dennis Chaumet

Solid day!

Bronco MacDonald
Bronco MacDonald
May 26, 2021 5:23 am

A. 245-425#
B. 8:09 then 3 rft 12:08

Hunter Britt
Hunter Britt
May 26, 2021 6:38 am

Getting it done!

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