August 14, 2021 – Competition Program

Primary Training Session
Mobility, Activation & Warm-Up

Banded Scarecrow x 2-3 minutes depending on how tight you feel

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

A.
Every 2 minutes, for 4 minutes (two sets):
Kneeling Jump x 3 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Single-Leg Box Jump x 3 reps each leg

Followed by…

Every 3 minutes, for 9 minutes (three sets):
Single-Leg Step-Up Jump x 4 reps each leg

B.
Build to 80-85% of your 1-RM Clean and Jerk, and then…

For time:
20 Clean & Jerks @ 75% of 1-RM

C.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Rest until the running clock reaches 12:00, and then…

For time:
Row 1000 Meters
30 Thrusters (95/65 lbs)
20 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 24:00, and then…

For time:
Row 1000 Meters
20 Thrusters (135/95 lbs)
10 Bar Muscle-Ups

*Compare to July 10, 2021

D.
For quality and muscle activation:
400 Meter Sandbag Bear-Hug Carry
followed by…
400 Meter Farmer’s Carry

Athlete Notes:
Oh yeah, we’re back with the over caffeinated Jackie! It’s time to test our abilities again and see how we’ve improved over the last 5 weeks! Take a look back to your notes from 7/10 to see how you approached this workout, and then come into it with a plan! Just remember, everyone has a plan A until they get smacked in the face (thanks Mike Tyson). We also want to remind you that this is a lot of volume, so please be smart! If you are unable to perform any of these in less than 8 minutes, we would advise dropping the reps slightly in order to be sure that you are getting at least 4 minutes of rest and are able to hit the next portion with some intensity. If you remember back to the workout strategy, here’s what we’d advise: For the row, we are looking for it to be somewhere around your 2k pace. Like we said before, you can row as fast as you want, but if you get off the rower and stare at the barbell for 30 seconds, did it make much sense? When you get to the thrusters, this is the “gut check” portion of this workout. The weight will get progressively heavier as the reps begin to decrease, but we want you to make sure you stay checked in here. It comes down to knowing yourself as an athlete. If going unbroken means the pull-ups turn into a mess, then it wasn’t worth it. Be smart about your sets but be diligent about keeping the bar moving and DO NOT WALK AWAY from the barbell. If you have to break, that’s fine, but force yourself to stand over the bar, because the hardest part – and the part that drains away the most time – is having to step back up to it! For the pull-up variations this is purely skill based, and under fatigue/with an elevated heart rate. After these you get to rest, so we want you to push here and see what you’re capable of as your body and grip starts to get more and more tired. Have fun, and learn something new about yourself!