July 25, 2022 – Competition

Primary Training Session

Get Moving || Warm-Up

Three sets of:
100-Foot Sandbag Bearhug Carry
20 Banded Face Pulls
100-Foot Overhead Kettlebell Carry

Followed by…

Three sets of:
100-Foot Suitcase Carry (each arm)
10 Single Arm Deadlifts (each arm)
10 Goblet Hold Tempo Alternating Cossack Squats @ 1111

A.
Build to 80-90% of your 1-RM Power Jerk

(If you feel fantastic and confident that you can PR then feel free to work heavier today, but that is not the focus)

followed by…

Three sets of:
Strict Press x 8 reps
Rest as needed

B.
Every minute, on the minute, for 30 minutes:
Station 1: 18-20/12-15 Calorie Row
Station 2: 2 Sandbag Cleans (150/100lbs) + 5 Burpees + 2 Sandbag Cleans
Station 3: 20-30 Weighted/Drag Rope Double Unders + 8-10 Toes to Bar

C.
Three sets of:
Incline Dumbbell Bench Press x 12 reps
Rest as needed
Supinated Grip Strict Pull Ups x 10-12 reps
Rest as needed

Use a band to assist if needed in order to control throughout the entire pull up

D.
Three sets of:
Suitcase Carry x 100 Feet each arm
Rest as needed
Prone Plank Hold x 60 seconds
Rest as needed

Athlete Notes:

Uh oh, is it the return of the EMOM?? With the off-season coming up you’ll be seeing a LOT of these so why not kick it off with a 30-minute burner? If you’ve never been with us for a full off-season cycle, the name of the game when it comes to on-the-minute work is to stay ahead of the clock. Please modify any reps and weights to allow yourself to finish the first few rounds at about 40 seconds each minute. The volume catches up quickly so it’ll start to drag later into the minute. We want you to have enough time to take a couple of big gasps of air and then transition to the next minute.