September 15, 2021 – Competition Program

Primary Training Session

Openers and Activation

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up

Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 2 minutes, for 10 minutes (5 sets):
Behind the Neck Press in Split x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-9 = 1 rep @ 90%
*Sets 10-12 = 1 rep @ 95+%

C.
Every minute, on the minute, for 32 minutes:
Station 1: 12-15/9-12 Calorie Assault Bike
Station 2: 8-10 Burpee Box Jump-Overs (24″/20”)
Station 3: 12-15/9-12 Calorie Row
Station 4: 6 Hang Squat Snatches (115-135/75-95 lbs)

The goal is to keep moving for the entire 32 minutes with each station taking around 35-45 seconds, Station 4 should be a little faster and give you the opportunity to gather yourself before you hit the next Assault Bike. Your pace should stay the same but RPE will increase as you get deeper into the workout.

D.
Every 5 minutes, for 15 minutes (3 sets):
Alternating Barbell Reverse Lunge x 8 reps @ 50% of 1-RM Back Squat.
Immediately followed by…
Goblet Squats x 20 reps (light, continuous movement)
Immediately followed by…
Front-Racked Walking Lunge x 20 Steps (light, continuous movement)

Athlete Notes:
Another Wednesday EMOM coming your way! Rule #1 of EMOM’s…nobody talks about EMOM’s (name that movie). On a more serious note, you guys should be seasoned veterans at this by now. The most important thing is starting the next station. Don’t let precious seconds tick away while you contemplate your discomfort. Remember, each station should take no longer than 35-40 seconds for at least the first few rounds. When you finish this, you’ll be that much stronger, both physically and mentally.