September 28, 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

A.
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 45 seconds of Bar Muscle-Ups
Minute 2 – 30 seconds of Bar Muscle-Ups
Minute 3 – 15 seconds of Bar Muscle-Ups
Minute 4 – Rest

Followed by. . .

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
8-12 Toes-to-Bar (fast and efficient)
20 Single-Arm Dumbbell Overhead Squats (70/50 lbs – 10 each arm)

B.
Every 3 minutes, for 24 minutes, (8 sets) of:
30/22 Calorie Assault Bike
Power Clean*

Sets 1-2: 3 Hang Power Cleans @ 65%
Sets 3-4: 3 Power Cleans @ 70%
Sets 5-6: 2 Power Cleans @ 75-80%
Sets 7-8: 2 Power Cleans @ 80-85%

C.
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – Alternating Front-Racked Kettlebell Lunges x 16 reps (8 each leg)
Station 2 – Pulsing Kettlebell Sumo Squats x 6 reps
(pulse for 8 seconds each rep – dropping just below parallel and coming up just above parallel for each pulse)
Station 3 – Alternating Single-Arm Kettlebell Press x 6 reps each arm @ 2111
(hold two KBs, one in the front-rack while the other presses overhead)
Station 4 – L-Sit x 45 seconds (accumulated time if not unbroken)
Station 5 – Banded Overhead Triceps Extensions x 25 reps @ 1010
Station 6 – Side Plank x 30 seconds each side

Athlete Notes:
Here we are with another week of moving really fast, transitioning faster, and then lifting with good technique! This is a huge skill and we want to make sure that you’re adequately prepared for it. Hammer the assault bike hard, and then see how quickly you can transition to the barbell. Ideally the assault bike is done in 90 seconds or less, and the barbell completed by the 2 minute mark – giving yourself at least a minute of rest, or more! Being able to maintain good posture in our olympic lifts while at an elevated state of fatigue is a very important skill set, so focus in on that!

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Tim Coffield
Tim Coffield
September 29, 2021 12:07 pm

B. Done with echo and 155/165/175/185
Times around 2:05-2:10

Jessica Uehlin
Jessica Uehlin
September 29, 2021 3:39 am

Made up yesterday’s work-
A) 205
B) worked on technique. I haven’t slept a lot this week so that’s where I was at

Thanks so much!!! I’ll do this work tomorrow. Pup has a really big vet appointment tomorrow ????????

Santino Marini
Santino Marini
September 29, 2021 4:21 am
Reply to  Jessica Uehlin

Good luck!! I’m sure it’ll go well!!

Jessica Uehlin
Jessica Uehlin
September 29, 2021 8:05 am
Reply to  Santino Marini

Thanks Tino!

Pedro Mendoza
Pedro Mendoza
September 28, 2021 5:32 pm

Movement primer ✅

A) ✅ Bar muscle up work done with rig modification inside garage. Part II – I echo @kathryn below that im also personally loving the heavier DB work, especially OH recently ???????? Loved this!
B) ✅ fun I liked this … maintained under 2:05 / round
C) ❌ Sad.. ran out of time ????

^ Pedro’s wifey

Last edited 3 years ago by Pedro Mendoza
Hunter Britt
Hunter Britt
September 28, 2021 7:00 pm
Reply to  Pedro Mendoza

Solid work holding your times at a good pace throughout while hitting your weights.

Kathryn Salmon
Kathryn Salmon
September 28, 2021 4:01 pm

I really like working in OH DB SQ in warmup, helps me work on mobility to increase weight.
A: done 15# about 2-2:15 rounds
B: 145, 155, 165, 175 last round was last call rough
C: used super light KB 12 kg
Great day

Santino Marini
Santino Marini
September 28, 2021 5:12 pm
Reply to  Kathryn Salmon

Good to hear! We will definitely be incorporating more!

Solid days work!

Diego Pece
Diego Pece
September 28, 2021 3:55 pm

% of power clean?

Santino Marini
Santino Marini
September 28, 2021 5:11 pm
Reply to  Diego Pece

If you can yes!

Brandon Underwood
Brandon Underwood
September 28, 2021 1:52 pm

Hey tino, any tips on where you think the ideal set up for assault bike sprints is? Obviously everyone is different but I struggle to find an optimal set up

Santino Marini
Santino Marini
September 28, 2021 5:11 pm

Same as you would set up on a road bike where your hip is in line with the saddle. Also a good gauge is when your foot in on the pedal at the bottom there should be a slight bend in your knee.

Let me know if that helps!

Jacob Swartwout
Jacob Swartwout
September 28, 2021 1:41 pm

Activation Done
A. 15/17/15= 47 total
Primer 2:32/2:25/2:28 Rx
B. Scaled to 25 then 20 cals. I was struggling on the bike. 200/220/230/250 on the PC. Those felt pretty solid.
C. Done

Wilson Hopkins
Wilson Hopkins
September 28, 2021 11:12 am

Primer Rx – 2:21/2:11/2:06
A. Did weighted strict pull-ups w/ 20# vest
45” – 17/16/15
30” – 9/9/8
15” – 6/7/7
B. Rx with Echo
78Kg – 1:53/1:50
84Kg – 2:04/1:58
90Kg – 1:51/1:52
96Kg – 1:57/1:56
C. Done

Santino Marini
Santino Marini
September 28, 2021 11:46 am
Reply to  Wilson Hopkins

Mr Consistent on those bike sprints!

Wilson Hopkins
Wilson Hopkins
September 28, 2021 2:47 pm
Reply to  Santino Marini

They got tough toward the end but was able to hold 1:23-1:27

Bobby Wallum
Bobby Wallum
September 28, 2021 10:11 am

Just did B and C variation today
B. RX
205: 1:06/1:03
235: 1:35/1:53
250: 1:58/1:50
275: 1:55/1:40
13:00 total working time
First few sets sprinted the full 30 but couldn’t keep that up
C. Variation done

Santino Marini
Santino Marini
September 28, 2021 11:46 am
Reply to  Bobby Wallum

Bike was ????????????????

Bobby Wallum
Bobby Wallum
September 28, 2021 11:50 am
Reply to  Santino Marini

????????

Alex González
Alex González
September 28, 2021 9:38 am

Primary: done
A. Bar MU
6/5/3
8/5/3
8/5/3
Skill: 2:30/2:26/2:24
B. 2:30/2:22/2:27/2:40/2:43/2:42/2:41/2:44
175/185/195/215 lbs
C. Done

Aron Megyik
Aron Megyik
September 28, 2021 8:44 am

Primer done
A) 10-6-5 reps RX all 3 rounds
Skill baser primer with 32kg KB done RX

B) 84-91-104-110kg RX
3 reps TNG, 2 reps singles
Tried to hold around 70 RPM the ass bike and sub 2’ the whole round, could hold it until the 6th round, then tempo and time dropped a little, but finished it

C) no time, probably Thursday

That 8×30 cal ass bike ????

Hunter Britt
Hunter Britt
September 28, 2021 10:19 am
Reply to  Aron Megyik

Glad you setting goals on the bike!

Aron Megyik
Aron Megyik
September 28, 2021 10:29 am
Reply to  Hunter Britt

It helps to keep up to tempo, even tho these goals should been higher haha

Simon Lehtimäki
Simon Lehtimäki
September 28, 2021 6:55 am

A. Done, reps 5/3/2. Went conservative to spare my palms a bit.

Primer done rx, 2-3min/set.

B. 20cal each round, set 8 @ 112,5kg(85%), 1.30-2.30/round.
C. Done

????????

Hunter Britt
Hunter Britt
September 28, 2021 10:18 am

Looks like it went well!

Patrick Benson
Patrick Benson
September 28, 2021 6:16 am

A) 10, 5, 4, 4 then ripped so that was the end of that
Primer RX: 2:42, 2:39, 2:50 finally getting comfortable with the 70lb DB
B) 175: 1:57, 1:54
195: 2:00, 1:56
205: 2:02, 2:01
225: 2:08, 2:07
C) Done

Hunter Britt
Hunter Britt
September 28, 2021 6:35 am
Reply to  Patrick Benson

Solid work!

Patrick Benson
Patrick Benson
September 28, 2021 8:07 am
Reply to  Patrick Benson

**Scaled cals on part B to 25.

Petr Krejci
Petr Krejci
September 28, 2021 3:01 am

Left shoulder is giving me little of grief adjusted few things.
A. Strict pull ups
12-6-5
10-5-4
9-5-4
Primer done with v-ups
B. Deadlifts instead, front racked was very uncomfortable.
1:40, 1:43, 1:42, 1:43, 1:44, 1:40, 1:37, 1:38
C. Done

Santino Marini
Santino Marini
September 28, 2021 4:12 am
Reply to  Petr Krejci

Any idea what’s up with your shoulder?

Petr Krejci
Petr Krejci
September 28, 2021 4:29 am
Reply to  Santino Marini

I’ve aggravated it about 8 weeks ago but it got better. Feels like teres minor or supraspinatus. Anything dynamic like t2b, pull ups or raising the elbows up on clean is uncomfortable or painfull. Strict movement seem to be ok. Probably didn’t heel fully before me loading it.

Santino Marini
Santino Marini
September 28, 2021 5:55 am
Reply to  Petr Krejci

Release your pec, bicep and lat and see if that helps.

Petr Krejci
Petr Krejci
September 28, 2021 7:26 am
Reply to  Santino Marini

Will give it a go thanks

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