May 10, 2014 – Regionals Groups 3-4

Workout of the Day
A.
Perform the exact warm-up that you will perform prior to taking the arena floor for Event 4, and then…

“2014 Regionals Event 4”
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Strict Handstand Push-Ups
Front Squat (195/125 lbs)
Bar-Facing Burpees

You should be improving every time you hit this event. If not, it should be because you are pushing the pace a little too much and reaching failure. Use that as a learning experience so that you can determine your optimal pace through this event.

Rest 3-4 hours if possible, and then…

B.
Perform the exact warm-up that you will perform prior to taking the arena floor for Event 5, and then…

“2014 Regionals Event 5”
Ten rounds for time of:
1 Legless Rope Climb (14′)
Sprint 200 Feet

Be aggressive, and look to determine how far you can push your pace. If you fail in training, there is no consequence. Learn your lessons here, not in competition.
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TEAM WORKOUT OF THE DAY
A.
Three sets of:
Handstand Walk x 20-30′
Rest as needed

Short distances, no extended time under tension, but continuing to gain familiarity with balance points.

B.
Every minute, on the minute, for 12 minutes:
Odd Minutes – 12 Thrusters (135/95 lbs)
Even Minutes – 3 Rope Climbs (14′)

C.
Every minute, on the minute, for 12 minutes:
Odd Minutes – 5 Hang Power Cleans + 5 Bar-Facing Burpees
Even Minutes – 5-10 Strict Handstand Push-Ups

Note how many strict handstand push-ups you were able to achieve each set.