August 18, 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

Build over the course of the five sets, using this drill to reinforce good positioning.

B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.

C.
Every minute, on the minute, for 32 minutes (8 sets) of:
Station 1: 12-15/9-12 Calories of Assault Bike
Station 2: 8-10 Burpee Box Jump-Overs (24″/20”)
Station 3: 12-15/9-12 Calories of Ski Erg, Bike Erg or Rowing
Station 4: 10-12 Sandbag or D-Ball Squats (150-100 lbs)*

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 Assault Bike. Your pace should stay the same, but your RPE (rate of perceived exertion) will increase as you get deeper into the workout.

If you do not have access to a Sandbag or D-Ball perform heavy Goblet Squats or front-racked kettlebell squats.

D.
Every 2 minutes, for 12 minutes (6 sets):
100-Foot Front Racked Kettlebell Carry (32/24 kg)
15 GHD Sit-Ups

Athlete Notes:
Oh yeah, it’s the return of the EMOM! These workouts are phenomenal for building capacity, accumulating volume, and teaching you a little grit! Since this is the first longer EMOM we’ve done in awhile, we’d recommend you pick a rep range, and loading, that allows you to finish the work in no more than 40 seconds for the first few rounds (as the workout goes on, we’d expect that the stations take a little bit longer). That said, know yourself as an athlete and if you feel as though you can exceed the prescribed reps, go for it. Regardless of where you fall, we want you to pick a number, and make it a goal to stick to that throughout the entire 32 minutes. EMOM’s force you to stay checked in, work quickly, and recover even quicker. You should hopefully have enough time for a couple solid breaths of air before starting the next movement, which is the key…START the next movement. Don’t let that clock bleed away or you’ll find yourself falling behind quickly. Oh, and prepare for plenty of these in the next few weeks :).