Workout of the Day
A.
Every 2 minutes, for 20-24 minutes (10 sets) of:
Hang Snatch x 1 rep
*Sets 1-2 – 80% of desired Regionals 3rd lift
*Set 3-4 – 85% of desired Regionals 3rd lift
*Set 5-6 – 90% of desired Regionals 3rd lift
*Set 7-8 – 95% of desired Regionals 3rd lift
*Set 9-10 – 100% of desired Regionals 3rd lift
*Set 11-12 – 100+% of desired Regionals 3rd lift
B.
Handstand Walk
Accumulate 300 feet in as few sets as possible.
Rest 30-45 seconds every time you break.
C.
Three rounds for time of:
30 Wall Ball Shots (30/20 lb)
25 Pull-Ups
20 Alternating Pistols
15 Hang Power Cleans (175/115 lbs)
10 Muscle-Ups
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TEAM WORKOUT OF THE DAY
A.
“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.
B.
“Regionals Team Event 3″
Each team member has 60 seconds to perform a max distance handstand
walk in one unbroken attempt.
C.
For time:
15/12/9 Muscle-Ups
15/12/9 Ground to Overhead (135/95 lbs)
D. (Optional)
Run 2.5 miles @ 80-85% effort
A. Just did light snatch work, I’m still hesitant to go heavy with my back.
B. 2×120, 1×80. Started doing the long walks out front of the gym.
C. 25:42, took it easy on the hang cleans and split them up alot more than they needed to be to avoid aggrevating my back.
A) 105-110-115-120-125(f,f)-120-125
B)accumulated 40′
C)32:22 – all the equipment had to be spread across the three rooms, so kinda annoying running from one room to the next, but kept me at a moderate pace. The MUs got hard
A. 185-205-215-225-235-245-250-255(failed behind)-260(15 lb pr from last week)
B. Limited space 10×30′ walks focused on technique and balance.
C. Reopened cut on left hand during 2 set of muscle UPS tried to stop bleeding but couldnt. Decided to take out pull UPS and muscle UPS in third round and threw in 50 ring dips at the end instead. 24:30