OFF-SEASON PROGRAM
Session One
A.
Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 2 Front Squats + 2 Power Jerks
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
1 Power Clean + 1 Front Squat + 1 Clean & Jerk
Build to today’s heavy complex.
B.
Take 20 minutes to build to today’s 1-RM Deadlift off of 3″ Blocks
(Place the barbell on blocks, mats or plates so that it is 3 inches higher than normal at the starting position.)
C.
Four sets of:
3 Deadlift Knee Pulls + Finish @ 60-70% of 1-RM Deadlift
Rest as needed
Pause for 2 seconds at your mid-patella and ground every time.
D.
Three sets of:
Glute-Ham Raises x 8 reps
Rest 60 seconds
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest as needed
Session Two
A.
Six sets for times of:
Row 350 Meters
100 Meter Sled Push (medium load)
Rest 3 minutes
Sled should be loaded with a weight you can move at a good pace for 100 meters
REGIONALS PREPARATION PROGRAM
Session One
A.
Take 20 minutes to build to today’s 1-RM Snatch
B.
Three sets of:
Halting Snatch Deadlift + Snatch High Pull @ 100-105%
(pause 2 seconds at mid-thigh)
Rest as needed
C.
“Brother Barto”
Complete as many rounds and reps as possible in 8 minutes of:
Sprint 50 Meters Out
1 Burpee
Sprint 50 Meters Back
225/155 lb Snatch x 1 rep
Sprint 50 Meters Out
1 Burpee
Sprint 50 Meters Back
225/155 lb Snatch x 2 reps
Sprint 50 Meters Out
1 Burpee
Sprint 50 Meters Back
225/155 lb Snatch x 3 reps
Sprint 50 Meters Out
1 Burpee
Sprint 50 Meters Back
225/155 lb Snatch x 4 reps
…
continue to climb the ladder, adding one rep each round, for 8 minutes.
Athletes are awarded a 1/2 round if they complete the burpee on their last round before time expires. Thus, if an athlete fails to complete a single snatch at the prescribed load, their total score would be 0.5 rounds.
Session Two
A.
Every minute, on the minute, for 10 minutes:
12 Kettlebell Swings (32/24 kg)
6 Chest-to-Bar Pull-Ups
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
C.
Every three minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 90%
D.
For time:
60 Calories of Rowing
60 Alternating Pistols
60 GHD Sit-Ups
60 Calories of Assault Bike
A1. 2 PC + 2 FS + 2 PJ: 90/ 90/ 90 kg A2. 1 PC+ 1 FS+ 1 CJ: 100/ 105/ 110/ 115/ 117 kg (F) – B. 180 kg C.4 x 3 Deadlift Knee Pulls + Finish @ 120 kg Session two A1. worked up to a middels Heavy SC: 115 kg A2. 10 min: EMOM, 1 Hang Power Snatch + 1 Power Snatch @ 60 kg B. 24 MIN: – 1: 5 Strict HSPU – 2: 5 Strict Pull Ups – 3:5 Push Ups Evening: Masters Q. 21-15 – 9: rowing and thrusters, res: 04.05 I did… Read more »
A. 155, 185, 225, 225
242, 264, 286, 292, 307 miss (hit 292 again)
B. Deadlift to 530
percentage work at 385
C. did the aerobic work with a sled on the asphault (almost died with 2 plates)
D. did accessory hamstjrings
Some strong numbers there Chris!
Off season-
A. 205
A.1- 225-240
B.425
C. 275
D. Done
Session 2
Kept it around 2:30ish with 75# on the dog sled. First time using it. Woof.
Session 1-
Not much time so did 30-min Assault Bike at easy/moderate pace just to get blood flow and a bit of restoration work
Session 2-
A. PC Complex – 80/85/90kg
B. PC + CNJ Complex – 100/110/115/117/120kg (glad to have hit this, missed last week)
C. DL from 3″ – 120/130×2 then 150/170/180/190/200x
D. DL Complex – 130/135/140/140kg
E. GHR (+5kg) + Rev Hyper 100kg
F. Rowing and Sled Push (+20kg)
2:38 (1:16 Row), 2:43 (1:16), 2:45 (1:16), 2:57 (1:16), 2:58 (1:14), 2:42 (1:13)
Thats some solid weight on the complex dude. Nice work!
A)
185/205/225
230/235/240/245/250 (5 lbs PR for power clean)
B)
I thought this was going to be easier, defiantly wrong, really hard.
225/315/405/495f/475f/455
C) 365
D) 10/155lbs good mornings X 20 reps
Right into session 2
A)
Row/sled drag@65 lbs on grass
2:30/2:30/2:28/2:28/2:28/2:32
Yeah Max!! Great work on that Power Clean PR!!
REGIONALS PREPARATION PROGRAM Had to mash these into one long session today A. only built to a disappointing 160… usually always good for 165, but still can’t drop to the bottom of my squat quickly. B. 187 C. Got 4 rounds +3 snatches. Not my day for snatches, should have been well into the 5th round but had some misses… A. Had to skip that part for today… will try to get it in tomorrow. Every minute, on the minute, for 10 minutes: 12 Kettlebell Swings (32/24 kg) 6 Chest-to-Bar Pull-Ups B.1×225 C. 5×3 at 235, first three sets felt… Read more »
Whats going on with your knees Karla?
I’ve been following the Regionals prep for the past 3 weeks since I have a competition May 7-8. I have been very busy and had no time to post, but I have to say that I’m loving it! My conditioning is going to be on point for the competition and has been my main weakness. I just got new toys and I am beyond excited I can follow the program 100% now. (Assault Air Bikes, 30 lb WB, Dumbells, jerk blocks, yoke, sled and climbing ropes ?. Session 1. Snatch up to 205, failed 215, couldn’t lock out. Snatch pulls… Read more »
So glad to hear it!
First time posting here. 3rd week following the program! I love it and already stated to feel stronger! ?
Session 1
A/ up to 150#
B/ up to 165#
C / 260
D/ 185
Session 2
Didn’t have a time … ?
Glad to have you posting! Hope to see you posting some PRs soon!!
Thanks Hunter!
Session 1:
A: 205, 215, 225
B: 225, 235, 240, 245, 250
C: 405. Felt ridiculously heavy for my 1 rep being 70 more lbs.
D. Meh.
Session 2:
The rowing/prowler push was one of the worst things ive done in a long time.
Session one:
A) 2PC+2FS+2PJ: 85# 95# 105#
1PC+1FS+1C&J: 105# 115# 125# 125# 135#
B) 270#
C) 190#
D) Done, had to use a thick green band for reverse hypers because we don’t have a machine and I don’t don’t know to do weighted off of a GHD? If anyone has advice on that it would be much appreciated 🙂
Session two:
3:25/3:30/3:45/4:05/3:45/3:47
110#
I don’t have a regular sled so I had to use a tiny devil sled and I think running bent over adds a whole new spice to things ?
You can just do waited hip extension and that will mimic the strength aspect of the hyper
Thank you!
Made 2 sessions, one at the gym and one in the garage. Gym session: A. EMOM KBs/ c2b: missed round 7 and round 10. Started to feel the rip on round 8, the stopped on round 10 so it didn’t rip B. Brother Barto- 4 full rounds + 1 snatch this was so much fun! C. 60’s metcon: 16:17 ouchie Garage session: A. Snatch: got 175 and missed 180 (would have been a PR) twice B. Halting DL + pull: done @ 180 C. Back squats: 185/215/250, D. EMOM back squats: done at 250… No misses but that third rep… Read more »
SESSION 1
A1: 195,205,215
A2: 225 – 255
B: 415#
SESSION 2
A. Done: all rows were at 1:40 pace
B: GHRX8 / Dimel Deadlifts @155
SESSION 3
A. Running from Saturday – 1200M / Rest 2 min (Did 3 sets – All 400m. were at 1:45 pace)
Saturday run/active recovery
5:06/5:06/5:58/dnf. Shut it down after a 2:00+ 400
Mile PR is 5:47. Obviously wasn’t anywhere close to that today. Frustrating
Off season
Session 1:
A1: Worked up to 215. Felt solid.
A2: Worked up to 255
A3: Did a online qualifier WOD.
7min AMRAP
15 SClean @95, 12@ 115, 9@135, 6@155, 3@185 and then max reps in time remaining.
B: Deadlifted 500#. Felt great.
C: all sets at 355
D: Complete
Session 2:
A: all sets took around 2:30. Loaded prowler with 25’s.
Home now so time for ROMWOD homies. Keep training.
Off Season
A. Worked up to 185 lbs on the complex. Super happy with that – the most I have cleaned in like a million years. 🙂
B. Skipped deadlift since I am still careful about the volume of pulling. Instead, did EMOM for 10 minutes of 6 C2B pull ups just to work rhythm
C. Did that awful row/sled push workout. Thanks Tino for that nasty combo. Mid way thru round 3 I thought I was going to lose my lunch!!! It was GREAT 🙂
Regionals prep:
Session 1
A. 170 failed twice at 175. These just didn’t feel good today…
C. 4.5+ 2 snatches
Session 2
A. Missed 2 rounds because of grip!!
B. 199/225/245
C. @250. Yikes.
D. 17:46. Legs. Smoked.
Off Season Session 1: A.I. 210/225/235 Slowly increasing every week. II. 245/255/270/280/290 This weight is where my feet like to go wide in a little starfish action. Gotta quit it. But this is good for me for power jerk! B. No belt. 475. Stopped here as “heavy” as opposed to legit 1-RM C. 335/345/350/350 Love these. D. Good mornings @ 155# x 8 reps Dimmels @200# x 20 reps Session 2: All sets were around 4 minutes. Rows were 1:10 or less. Makeshift homemade sled, pulled it with rings held behind my back, and had to go back and forth… Read more »
Off season:
A. 125-135. Then built to 155#. I’ve really been working on power cleans. My form felt the best today on these so very happy with that.
B. 300# deadlift! I’ve never pulled that do I’m happy..,despite it being 3″ off floor.
https://youtu.be/JCorw7zMlNk
C. 195 for pause deadlifts.
D. Done. Good mornings instead of reverse hypers.
Session 2: used 90#. Felt nice to be able to do this today.
Awesome Deadlift!! Way to go!
Way to go on the DL! Now you know that you can finish 300 as long as you break it off the floor. Make sure to stay in the grind and not hitch or bounce at the top of the lift when it gets tough.
Off Season AM
A. 185,195,205 x2’s
-225-245-255-265-275x 1 ea
B. Built up to 495; felt good, conservative
C. Goodmornings (225) and banded hip extensions
Session 1:
A1- 95/115/135
A2- 155/165/175/185/195
I would say that’s still really good for having to take it easy past couple weeks!
Thanks for the encouragement Alan, I can’t wait to aboard the pr train again.
No weight on the sled… 😉
Heavy med ball or sandbag carry!