September 14, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 5 minutes, for 10 minutes (2 sets) at 60-70% intensity of:
30/20 Calories of Machine of Choice
20 Air Squats
10 Ring Rows

followed by…

Every 3 minutes, for 9 minutes (3 sets) at 80-90% intensity of:
15 Russian Kettlebell Swings
12-16 Alternating Jump Lunges

A.
Four sets of:
Front Squat x 4 reps @ 80%
Rest as needed

B.
Three sets of:
2 Clean Lift-Offs + Power Clean @ 50% of 1-RM Clean
Rest as needed

and then …

Five sets of:
Clean x 3 reps @ 65-75% of 1-RM Clean
Rest as needed

C.
Every minute, on the minute, for 24 minutes (8 sets of):
Station 1 – 18-22/14-17 Calorie Bike
Station 2 – 7-10 Burpee Pull Ups
Station 3 – 3 Squat Cleans @ 60-70% of 1-RM Clean

D.
Three sets of:
Single Leg Deadlift x 10-12 reps each side
Rest as needed

Athlete Notes:
Another Wednesday = another EMOM. Today we’re getting a little aggressive on the bike. Push to see what you can hold there. For the burpee pull-ups, hit the ground and jump right up. A lot of time can be lost on this movement if you’re not checked in! The final station, the squat cleans, should be a weight that you could touch and go, but you don’t have to. Just remember, start at the top of the minute and the faster you go the more rest you get!