September 21, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Three sets of:
15/12 Calorie Row
6-8 Strict Ring Pull-Ups
100 Foot Double Kettlebell Overhead Carry
3-5 Wall Walks

Followed by…

Two rounds of:
15 Single Arm Russian Kettlebell Swings
Rest as needed

A.
Four sets of:
Front Squat x 2 reps @ 85%
Rest as needed

B.
Three sets of:
2 Clean Lift-Offs + Clean @ 60% of 1-RM Clean
Rest as needed

Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1 rep

Build in weight over the course of the eight sets

C.
Every minute, on the minute, for 27 minutes (9 sets of):
Station 1 – 18-22/14-17 Calorie Bike
Station 2 – 3 Squat Cleans @ 50% of 1-RM + 3 Front Squats
Station 3 – 15 Bar Facing Burpees

D.
Two sets of:
Dumbbell Death March x 8-10 reps each leg
Rest 30 seconds
Banded Hamstring Curls x 30 reps
Rest as needed

Athlete Notes:
Another Wednesday EMOM coming up. Push the pace on the bike, hang on to that barbell, and fly on the burpees! Your goal is to finish each movement in 40 seconds or less for the first few rounds, then as fatigue sets in that time will move closer to 45-50 seconds. Customize the movements, reps, and loading accordingly and get after it! Remember, the hardest part is starting, so just GO.