October 23, 2021 – Competition Program

Primary Training Session
Muscle Activation

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

Skill-Based Movement Primer

Against a 3-minute running clock, complete as many reps as possible of:
3 Wall Walks
1-5 Unbroken Ring Muscle-Ups

Rest 60 seconds, and then…

Against a 3-minute running clock, complete as many reps as possible of:
12 Snatches (75/55 lbs)
9 Overhead Squats
6 Bar Facing Burpees

Rest 60 seconds, and then…

Against a 3-minute running clock:
Max Distance Row

Rest 3 minutes and repeat the entire 8 minutes again.

A.
Every 2:30 Minutes, for 10 Minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 40-45% of 1-RM

Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.

The band tensions should add about 25% tension at lockout of what your current 1-RM Deadlift is.

B.
Every minute, on the minute, for 32 minutes (8 sets of each):
Minute 1 – 10/7 Calorie Assault Bike + 30-40 Double Unders
Minute 2 – 15-18 Wall Ball Shots (30/20lbs)
Minute 3 – 15-20/10-15 Calories of Ski Erg, Bike Erg or Rowing
Minute 4 – Rest

C.
Four rounds for quality of:
20 Weighted Russian Twists (10 each side – 25/15 lbs)
30 Flutter Kicks (total)

Athlete Notes:
Another week, and another EMOM! Here we are with another mental and physical test. These workouts are a great way to accumulate some volume. Given that the fourth minute is a rest minute, we’d like to see you push to be more aggressive on the first three minutes than you may normally be. Set a goal in your head and give it your all. Normally we would like you to finish each station in 30-40 seconds for the first few rounds, but considering that fourth minute of rest, we’re ok with the stations taking a little longer. Use that minute of rest to recover and reset your focus for the next round! Earn your weekend and let us know some wins from this week!