September 17, 2021 – Competition Program

Primary Training Session

Movement Primer
Two sets of:
Depth Jump with Vertical Take-Off

x 6 reps
Rest 30 seconds between jumps; rest as needed between sets.

A.
Front Squat
*Set 1: 4 reps @ 65% of 1-RM
*Set 2: 4 reps @ 75%
*Set 3: 4 reps @ 80%
*Set 4: 4 reps @ 80%
Rest 2 minutes between sets

*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:

Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Ski-Erg or Row
5 Wall Walks
20 Alternating Pistols
50-Foot Handstand Walk

B.
Every minute, on the minute, for 15 minutes:
Snatch x 1.1
(reset before each rep)

Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more

C.
Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets

D.
For time:
60/40 Calories of Assault Bike
20 Bar Muscle-Ups

This needs to be performed hard and fast…give this your full effort.

Athlete Notes:
Maximal effort Friday! How hard can you send it on the bike and still hang on for the bar muscle-ups? World class athletes will see the bike done in less than 2.5-3 minutes and hang on for 1 set on the bar muscle ups. Challenge yourself to get as close to that as possible. That said, if 20 bar muscle ups is a daunting task for you, that’s ok. Give yourself 4 attempts to get as far as possible! Remember, we want this workout to be fast – 5-6 minutes or less!