August 28, 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 2-minute running clock:
Max Distance Row @ 2000 meter PR Pace

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
6 Thrusters (115/75lb.)
6 Bar-Facing Burpees (SPRINT SPEED)

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
Rope Climbs

Rest 3 minutes and repeat the entire 8 minutes again.

A.
Every 30 seconds for 10 minutes (20 sets):
Deadlift from 2″ Deficit x 1 rep @ 70%

Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy. You will get stronger by moving fast.

B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Deadlifts (275/185 lbs.)
6 Box Jumps (24”/20”)
9 Toes-to-Bar

Rest 60 seconds and then repeat for a total of FIVE (5) sets. For each set, pick up where you left off at the end of the previous set.

C.
Four sets:
90 second Wall-Sit
30 second Sandbag Squat (150/100 lb.)
100-Foot Sandbag Carry (150/100 lb.)
Rest 2 minutes

Athlete Notes:
Today’s workout is going to be sneaky. It doesn’t look that crazy because the individual reps are relatively low. But, when you factor in that each segment is 3 minutes long, and that there’s 5 total segments, well, the volume is sure going to bump up before you know it! This is a great workout to focus on transitioning from movement to movement, and forcing yourself to start. Find a pace for you that allows you to do so, and doesn’t make you have to think about starting the next movement. The deadlift weight should be something that you can always do three reps in a row, you just have to put your hands on the bar. For the box jumps, we would advise stepping down – not only is it safer, but it can actually work to keep your heart rate from spiking too much, and in the long run, lead to a better score! The toes-to-bar will be the tricky part for a lot of people. The first few rounds we expect unbroken sets, but at some point you will hit grip fatigue. How well can you manage hanging on to the barbell as we get deeper into this workout? Push to challenge yourself to hang on longer than you think you can!