Workout of the Day
The goal is simple for today…beat your results from last week!
A.
Perform the exact warm-up that you will perform prior to taking the arena floor for Event 6, and then…
“2014 Regionals Event 6”
For time:
50-Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lb)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots (20/14 lbs)
50 Deadlifts (180/120 lb)
50 Box Jump-Overs (24″/18″)
50-Calorie Row
OBSERVE THE TIME LIMIT…Do not finish the work after the time cap. Cut it and learn that you need to move faster and get through more on game day.
This will be the only time you tackle this full event. If possible, note splits for each movement.
Rest 3-4 hours after completing this, and then…
B.
Perform the exact warm-up that you will perform prior to taking the arena floor for Event 7, and then…
“2014 Regionals Event 7”
64 Pull-Ups
8 Overhead Squats (205/135 lbs)
It is important that you attack this with full effort after the volume of the weekend. You want to simulate what this will feel like after six events.
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TEAM WORKOUT OF THE DAY
A.
“2014 Regionals Team Event 7”
Male/female pairs move through stations of:
500-meter row,
partner completes 125 double-unders (each)
50 deadlifts (275/185 lb.)
partner holds barbell at the waist
50 toes-to-bars,
partner hangs
B.
“2014 Regionals Team Event 8”
49 Pull-Ups
7 Overhead Squats (185/115 lbs)
Perform individually – males racing males, females racing females.
A. 20 box jump overs. First full time thru this one, rested way too much. I kno I can get back to the rower and get some cals. Looking forward to doing it again.
B. 2:39
A. Got through 20 Box Overs which is slightly better than last week. Should be able to push a bit harder at regionals.
B. 3:11 (had to do 2 sets of the OH Squats which took up a lot of time)
A) 47 wall balls, i didn’t feel destroyed afterwards, i really could have pushed it that little harder at the end
B) 5:40, exactly the same as the first time, better than last time.