September 14, 2021 – Competition Program

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

Ring Muscle-Up Skill Development
Every minute, on the minute, for 5 minutes:
Minute 1: 6 Ring Muscle-Ups
Minute 2: 5 Ring Muscle-Ups
Minute 3: 4 Ring Muscle-Ups
Minute 4: 3 Ring Muscle-Ups
Minute 5: 2 Ring Muscle-Ups

A.
Every 3 minutes, for 12 minutes (4 sets) for times:
20/15 Calories of Assault Bike
20 Single-Arm Dumbbell Overhead Squats (70/50 lbs – 10 each arm)

B.
Every minute, on the minute, for 5 minutes (5 sets):
20 Drag Rope Double Unders or 30 Double Unders
4 Power Cleans @ 55% of 1-RM Clean

Rest until the clock reaches 6:00, and then. . .

Every 90 seconds, for 7:30 (5 sets) of:
25 Drag Rope Double Unders or 40 Double Unders
3 Power Cleans @ 70% of 1-RM Clean

Rest until the clock reaches 15:00, and then. . .

Every 2 minutes, for 10 minutes (5 sets) of:
30 Drag Rope Double-Unders or 50 Double-Unders
2 Power Cleans @ 80% oF 1-RM Clean

C.
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 2 – Barbell Hip Thrusts x 16-20 reps @ 1011
Station 3 – L-Sit x 10.10.10.10 (rest 5 seconds between 10 second work intervals)
Station 4 – Dumbbell Thrusters x 20 reps
Station 5 – Banded Overhead Triceps Extensions x 30 reps @ 10X0
Station 6 – Plank Kick Throughs With Hand Taps

x 16-20 reps

Athlete Notes:

On today’s workout we are continuing our theme of working on good mechanics while under fatigue and at moderate to heavy loading. Barbell cycling is a very important skill to have, but we want to make sure that we are drilling and reinforcing good positioning. Good mechanics will translate over to keeping yourself from blowing up too fast! Make that your priority when cycling the barbell today.