September 22, 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 40 minutes (10 sets):
Station 1: 12-15/9-12 Calorie Row
Station 2: 6-8 Sandbag or D-Ball Cleans (150/100lbs.)*
Station 3: 12-15/9-12 Calorie Assault Bike
Station 4: 6-8 Burpee Pull-Ups

The goal is to keep moving for the entire 40 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.

If you do not have access to a Sandbag or D-Ball perform 12 Dumbbell Power Cleans (50/35lbs).

D.
Every 4 minutes, for 16 minutes (4 sets):
Barbell Back-Racked Alternating Reverse Lunge x 16 reps (40-50% of 1-RM Back Squat.)
Immediately followed by…
Goblet Squats (Medium Load) x 20 reps
Immediately followed by…
100-Foot D-Ball or Sandbag Carry (150/100 lbs)

Athlete Notes:
Another Wednesday, another EMOM! We are sticking with the “grind-style” movements for today’s workout. This is purely a test of mental toughness. How well can you stay dialed in when things start to get tough? Set a goal in your head for the reps you’d like to achieve and then do your best to stick to that throughout the duration. Remember, each station should take no longer than 35-40 seconds for at least the first few rounds.