September 1, 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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%
*Sets 11-12 = 1 rep @ 95+%

C.
Every minute, on the minute, for 40 minutes (10 sets):
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 Rowing
Station 4: 10-12 Sandbag or D-Ball Squats (150-100 lbs)*

Two more sets than August 18!

The goal is to keep moving for the entire 40 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 RPE will increase as you get deeper into the workout.

*If you do not have access to a Sandbag or D-Ball perform Front-Racked Kettlebell Squats.

D.
Every 2 minutes, for 8 minutes (4 sets):
20 GHD SIt-Ups
50-Foot D-Ball or Sandbag Carry (150-200/100-150 lbs)

Athlete Notes:
It’s groundhog day! Didn’t we just do this workout? Yes. But, this time we get to do two more sets! Look back to your notes from a couple weeks ago and see what went well and what didn’t, then make the proper adjustments and prepare for 8 more minutes of fun! Remember, all of these stations should be taking 35-40 seconds for the first few rounds. As you start to fatigue that time will creep up. One last thing…STAY AHEAD OF THE CLOCK! Time waits for no one, so force yourself to start!