September 8, 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 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%
*Sets 11-12 = 1 rep @ 95+%

C.
Every minute, on the minute, for 32 minutes (8 sets):
Station 1: 12-15/9-12 Calorie Row
Station 2: 12 Deadlifts (165-185/105-125 lbs)
Station 3: 12-15/9-12 Calorie Assault Bike
Station 4: 60 Double-Unders

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 Row. Your pace should stay the same but RPE will increase as you get deeper into the workout.

D.
Four sets of:
60 seconds Bearhug D-Ball or Sandbag Hold (Heavy)
60 seconds GHD Sit-Ups @ 1011
Rest 60 seconds

Athlete Notes:
Another fun Wednesday EMOM headed your way today! Lucky for you all that we decided to drop it back to 32 minutes though :). Remember, with these EMOM’s we aren’t just testing your physical capacity, we’re testing your mental capacity just as much! Challenge yourself to stay checked in and be a little more aggressive knowing that it’s 8 less minutes this week. The deadlift and double-under stations should only take 20-30 seconds to complete, so use those as your opportunity to catch a couple extra breaths, then go hard on the machines!