May 16, 2014 – Regionals Group 3

Workout of the Day
A.
“Regionals Event 1”
Find your 1-RM Hang Snatch

Athletes get only 3 attempts:
0:00-2:00 – Attempt # 1
2:00-4:00 – Attempt # 2
4:00-6:00 – Attempt # 3

Determine your goal weights and use this as a simulation. Warm-up and build to loads just as you plan to do at Regionals…and then wait 10 minutes between your last warm-up lift and starting the 6 minute clock. Get used to that delay to prepare for sitting in the corral waiting to be called.

Rest until the running clock hits 8:00, and then…

B.
“Regionals Event 2”
Handstand Walk x Max Effort

If you know you will go 120′, practice your ideal rest period before attempting to come back.

Rest until fully recovered, and then…

C.
Two rounds for time of:
30 Alternating Pistols
9 Muscle-Ups
12 Hang Power Cleans (175/115 lbs)
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TEAM WORKOUT OF THE DAY
This is your simulation weekend…make the most of it. If possible, try to sync up your training times with the times in which you will be expected to compete next weekend.
A.
“Regionals Team Event 1”
M/F/M/F/M/F for time of:
15/12/9 Muscle-Ups
15/12/9 Ground to Overhead (135/95 lbs)

B.
“Regionals Team Event 2”
8-minutes for each member of the team to establish a 1-RM
Hang Snatch – no team member may take more than 2 attempts.

Practice the loads that you intend to attempt in competition…which you
practiced earlier this week if you were following the program.

C.
“Regionals Team Event 3″

Each team member has 60 seconds to perform a max distance handstand
walk in one unbroken attempt.