August 11, 2021 – Competition Program

Primary Training Session
Muscle Activation

Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Followed by. . .

Skill-Based Movement Primer
Three sets for times of:
20/15 Calories of Rowing
1-3 PERFECT Muscle-Ups + 3-6 Ring Dips (after final muscle-up)
8 Burpee Box Jump-Overs (30/24″)
8-10 Chest-to-Bar Pull-Ups (fast and efficient)
Rest 2 minutes

A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks

x 3 reps
Rest as needed

B.
Take 15-20 minutes to build to today’s heaviest complex of:
Push Press + Push Jerk

Use Jerk Blocks if possible.

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

D.
Every 10 minutes, for 30 minutes (3 sets) for times:
25/18 Calories of Assault Bike
10 Burpee Box Jump-Overs (30″/24″)
20 Toes-to-Bar
30 Wall Ball Shots (30/20 lbs)
400 Meter Run

Please note times for all four sets. Also note any learning that occurred or observations as to where you started to drop off – either physically or mentally.

*Compare to July 7, 2021

Athlete Notes:
On today’s menu we have another repeat workout from July 7th. Please check back to your notes to see what you did last time, how it went, and if you would have changed anything! Then, just like all re-tests, maybe try out a different strategy this time around! Either way, this workout is all about teaching you how hard you can push, recover in a short window, and then repeat the effort. We see quick turnarounds frequently at the high-level competitions, especially semi-finals and games. Being able to recover quickly is arguably a skill in and of itself and that’s why we love these “every ____ minute” workouts so much! Today’s movements are a good mix of skill and effort. Ideally you are finishing in less than 7 minutes and giving yourself at least 3 minutes to rest and recover. Please modify the reps or even the wall ball loading accordingly to be able to achieve this.