September 21, 2022 – Competition Program

Primary Training Session

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Get Moving || Warm-Up
Three sets of:
15/12 Calorie Row
6-8 Strict Ring Pull-Ups
100 Foot Double Kettlebell Overhead Carry
3-5 Wall Walks

Followed by…

Two rounds of:
15 Single Arm Russian Kettlebell Swings
Rest as needed

A.
Four sets of:
Front Squat x 2 reps @ 85%
Rest as needed

B.
Three sets of:
2 Clean Lift-Offs + Clean @ 60% of 1-RM Clean
Rest as needed

Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1 rep

Build in weight over the course of the eight sets

C.
Every minute, on the minute, for 27 minutes (9 sets of):
Station 1 – 18-22/14-17 Calorie Bike
Station 2 – 3 Squat Cleans @ 50% of 1-RM + 3 Front Squats
Station 3 – 15 Bar Facing Burpees

D.
Two sets of:
Dumbbell Death March x 8-10 reps each leg
Rest 30 seconds
Banded Hamstring Curls x 30 reps
Rest as needed

Athlete Notes:
Another Wednesday EMOM coming up. Push the pace on the bike, hang on to that barbell, and fly on the burpees! Your goal is to finish each movement in 40 seconds or less for the first few rounds, then as fatigue sets in that time will move closer to 45-50 seconds. Customize the movements, reps, and loading accordingly and get after it! Remember, the hardest part is starting, so just GO.

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Tim Coffield
Tim Coffield
September 23, 2022 3:17 pm

C. Done 10 rounds with 15/115/10 burpees over bar
Did not hold the emom

James Wozniak
James Wozniak
September 21, 2022 5:23 pm

Warm up ✅
A. 310
B1. 185
B2. 205/225/245/265/275/289/295/305F. Skipped out of the front rack/receiving
C. ✅ Rx w/20 bike, 155 cleans, 15 burpees
D. Done

Corey Reutlinger
Corey Reutlinger
September 21, 2022 11:49 am

A. Front Squat (off 265#): 225#x2x4

B1. 2 Cl LOs + Clean: 135#x3
B2. Clean x 1 rep: 145, 155, 165, 170, 175, 180, 185#, 190(f)
C. 9 sets done. 12 Cal Assault Bike, 3 Cleans + 3 Front Squats @ 110#, 10 BF Burpees. Set 7 was where I fell apart 😭💀🔥

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