OFF-SEASON PROGRAM
Session One
A.
Nine sets of:
Banded Bench Press x 3 reps @ 55% Bar Weight of 1-RM Bench Press + Bands
Rest 90 seconds
Bench = 200 lbs or more, use Doubled Mini Bands
Bench = 199 lbs or less, use Double Micro Mini Bands
*Sets 1-3 – Close Grip
*Sets 4-6 – Middle Grip
*Sets 7-9 – Wide Grip
Followed by…
One set of:
Bench Press x 8 reps @ 76%
B.
“2016 Masters Qualifier Event 4”
For time:
55 Bar Facing Burpees
34 Overhead Squats (95/65 lbs)
21 Muscle-Ups
Rest until the running clock reaches 20:00, and then…
C.
“2016 Masters Qualifier Event 3”
Complete as many rounds and reps as possible in 15 minutes of:
55 Double-Unders
15 Chest-to-Bar Pull-ups
5 Hang Power Cleans (155/105 lbs)
D.
Two Sets of:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press
x 8-10 alternating reps
Rest as needed
Session Two
A.
Four sets of:
Run 1200 Meters @ your 1600 meter PR pace
Rest 2 minutes
REGIONALS PREPARATION PROGRAM
Session One
A.
Every minute, on the minute, for 16 minutes:
Minute 1 – 8 Alternating Dumbbell Squat Snatches (75/55 lbs)
Minute 2 – 8 Bar Muscle-Ups
Minute 3 – 1 L-Seated Legless Rope Climb (15′)
Minute 4 – Rest
B.
Three rounds for time of:
7 Muscle-Ups
7 Front Squats (245/155 lbs)
Rest until the running clock reaches 10:00, and then…
C.
For time:
150 Wall Ball Shots (20/14 lbs)
300 Double-Unders
30 Overhead Squats (135/95 lbs)
Session Two
A.
For time:
50 Calories of Assault Bike
40 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 5 minutes, and then…
B.
For time:
25 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups to 4″/2″ Deficit
C.
Two Sets of:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed
Session one
A. did the bench stuff. 8×185 at the end
B. had two dakota games qualifiers that I split between yesterday and today. today’s was
16 min amrap
40 bar facing burpees
30 cleans 115
30 ttb
15 squat snatch 115.
got 1+19 ttb
this is the last week of the qualifier so I’ll be back to normal programming next week
Session 1 – Warm Up included yesterday’s SA Press + OH Carry @45-lbs A. Speed Bench @55kg w/ Red Band then 75kg x8 B1. Viking Sloth – 10 reps @7.5kg on BB B2. SA Row – 8 reps @36kg Then did the running for session two as I was tight on time – 4:56; 4:55; 5:11; 5:08 Running in the Kuwait heat and dust caught up with me in the third round, breathing got fairly challenging. Session 2 – Event 4- 8:23 (was too reserved on the burpees and last sets of muscle ups) Event 5- 6 + 25 (C2B… Read more »
Session One A1. Nine sets of: Banded Bench Press x 3 reps @ 55% Bar Weight of 1-RM Bench Press + Bands, did With 77kg + bands With 2×8 kg Kettlebells A2. 8 x 105 kg Bench Press B. “2016 Masters Qualifier Event 4”: Res: 8:39 C. “2016 Masters Qualifier Event 3” 7 + 19 D. Not time to do the rest Session two: skipped running because we had a late night session at the Box and alots of BBQ + sauna after :o) workout we did was: A. Hang Clean + Front Squat, worked up from 60 til 125… Read more »
Regional prep-
A. OTM done – all bar MU unbroken
B. MU/ FS 4:38
At 10:00
150 wb/du/ ohs- 15:34 du were tthe worst part. They are usually a strength for me.
– only had time for
50 cal bike
40 chest to bar
30 strict hspu (4 in def) 11:45
Off season
Session 1
A1) Didn’t have bands. All reps at 225
2) 230
B. 11:54. Back was pinched up.
C. 4+56. Did strict c2b.
Session 2…shortly after session 1
A. 6:00, 6:15, 6:15, 5:55
Off season
Session 1
Wanted nothing to do with today’s metcons was dragging my feet through the set up…
A)
195xred bands
280 f on 8
B) 7:48
55 burpees (2:30) quick step up
34 15/10/9 (5:30 ish)
21 MU 5/5/6/5 every 30 sec
Rest till 20 min
7+19 DU
Trying to protect my hands slowed me down bad on the c2b
C) 100/53 alt z press
“2016 Masters Qualifier Event 4” – 7:40
“2016 Masters Qualifier Event 3” – 5 Rds + 25 DU / forearms were holding me back.
Regionals Prep Session Two
A. 15:00
Had to modify a bit… really need help with strict HSPUs… I am just not great at them. I have gotten one single deficit strict EVER (hands were on 10lb plates)! Makes me nervous for regionals workouts to come out. Any help is appreciated.
Scaled to 15 strict HSPUs for both rounds. Finished up with some dead stop strict from ab mat.
B. 11:53
C. Single-Arm Dumbbell Rows x 8 reps each- 65lbs
Viking Sloth Press x 12 alternating reps -45lb barbells
Off season. Bench press with bands at 77#. 8 reps at 105#. Workout 4: 10:29. Pretty happy with this. Finished burpees at 4:29. Kept a good pace and didn’t slow down. OHS UB. Only took its toll on MU a little but may have been the same even if I didn’t do it UB. I did 7 sets of 3 on MU. I’m trying to figure out the right pacing for something like this. I’m pretty good at MU but didn’t want to blow out with a big set. Masters workout 3: Tried DU and did first round with rope… Read more »
A. 165+red bands, 235×7 This was way harder than last week. Each rep of the banded bench felt like a 1RM. I might have set it up different this time? Thinking about it I did, I put the bands on the sleeves this time and on the bar itself last time, woops.
B. 9:28
C. Stopped after the pull-ups, I risked it just doing the muscle ups I need to ease back into it.
D. 1200m run x 2 5:23 and 4:57, first time running 6 months…
I got Prolotherapy injections on my knee yesterday so I did all upper body today.
A. 140+ purple band / 195X8
B. 70 burpees + 100ft Handstand walk + 21 MU = 10:07
C. 15 min amrap (10cal on AD – just arms + 15 C2B) 6rds+10cal.
D. DB rows 75lbX10 / seated sloth press
2nd session
A. I’ll fit run in on Monday
Friday offseason
Session one
A. 4×55 lbs. so much shoulder burn
B. 110/135/155
Then
165/185/200
Then
210/220/230
Then
240/245/250
1 miss at 245
Numbers climbing consistently despite warming up on the go and not feeling very snappy in the morning. Like knowing that I can get within 5 lbs of my max in less than ideal situations
Session 1:
A- 165# banded // 230#X8
B- RX 12:51
C- RX 6 rounds + 55 dubs
D- 80#db rows. Sloth press done.
Session 2:
Running-
A. Did some bench work Thursday along w/ that clean ladder.
135 + red&blue bands
205×8 reps (went unbroken, felt much better than last Saturday
B. Competition today
Wod 1: Max power clean+hang clean (235#)
-got 245# for the power but missed the hang (10# PR for power
C. 3 mins at each station for 3 rounds
Station 1: 10 hspu cash in
Amrap cal row
Station 2: 20 hspu cash in
Amrap front squats 135#
Station 3: 30 hspu cash in
Amrap Double unders
A. Done RX, except rope climbs were only about 8-9 hand holds high… not proficient at these yet. MUs were 8,8,5/3, 6/2 Started to chicken wing so jumped down and regrouped. Every minute, on the minute, for 16 minutes: B. WOW, no air! 5:47. My hands hurt more than anything… did’t really take a break from the part A C. 16:54 Started out with a 20lb WB on mistake… someone put it in the wrong spot =( Did 75 of them with that ball and about had a mental collapse because I couldn’t understand how the 14 should be that… Read more »
I am guessing the front squats are from the ground? Regionals prep session 1?
Yes
Thanks
For the banded bench press; if our 55% is above 200 we use the the double mini bands correct? Or is it if our 1rm is above 200 we use the double mini bands. Meant to ask this last week.
1-RM Bench = 200 lbs or more, use Doubled Mini Bands