October 5, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
100 Foot Double Kettlebell Front Rack Carry
30 Second Bottom of Goblet Squat Hold
100 Foot Double Kettlebell Overhead Carry
5 Single Arm Kettlebell Overhead Squats (each arm)

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Front Squat x 2 reps @ 70%

B.
Every minute, on the minute, for 4 minutes:
3 Cleans
Sets 1-2 = 50% of 1-RM Clean
Sets 3-4 = 60%

When the clock reaches 6 minutes, perform…

Every 90 seconds, for 6 minutes (4 sets) of:
2 Cleans
Sets 1-2 = 70% of 1-RM Clean
Sets 3-4 = 75-80%

When the clock reaches 12 minutes, perform…

Every 2 minutes, for 10 minutes (5 sets) of:
1 Clean @ 80%+

C.
Every minute, on the minute, for 30 minutes (10 sets of):
Station 1 – 16-20/12-15 Calorie Assault Bike
Station 2 – 6 Bar Facing Burpees + 3 Squat Cleans @ 50-60% + 6 Bar Facing Burpees
Station 3 – 15 Chest to Bar Pull-Ups

D.
Three sets of:
10 Weighted Back Extensions + 20 Second Back Extension Hold on the last rep
Rest 90 seconds between sets

Athlete Notes:
Another Wednesday EMOM is coming up. We’re continuing to build volume through these. On the minute work is one of the best ways to build capacity, and is extremely beneficial for accumulating volume because the movement stimulus changes so often that you aren’t getting beat down repeatedly by one specific movement in a row. The bike should be 50 seconds or less. The burpees/squat/burpees should be about 35-40 seconds, and we wouldn’t necessarily recommend touch and go if that’s going to spike your heart rate. The 15 chest to bar pull-ups will be tricky for some of you, but we’re looking for 1-2 sets on this, and should have you finished by about 30 seconds or so if you start right away. Remember, STARTING is the hardest part, so just do it!