OFF-SEASON PROGRAM
Session One
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Strict Press x 6 reps @ 12X1
Build in weight over the course of the five sets.
B.
One set of:
Bench Press x 8 @ 80-83%
C.
“2016 Regionals Nate”
Ten rounds for time of:
4 Strict Muscle-Ups
7 Strict Handstand Push-Ups
12 Kettlebell Snatches (32/24 kg)
Session Two
A.
Every 3 minutes, for 30 minutes (10 sets) of:
Run 400 Meters
Goal is to keep each set within 4-6 seconds of your fastest.
REGIONALS PREPARATION PROGRAM
Session One
A.
Build to today’s heavy-ish Snatch – doesn’t need to be a PR, just build heavier than the weight you’re hoping to complete in Event 1 of Regionals
B.
For time:
10 Squat Snatches (185/135 lbs)
Rest 60 seconds
For time:
8 Squat Snatches (205/145 lbs)
Rest 60 seconds
For time:
6 Squat Snatches (225/155 lbs)
C.
Every 90 seconds, for 15 minutes (10 sets):
3 Strict Muscle-Ups (try to stay unbroken)
6 Strict Handstand Push-Ups
12 Kettlebell Snatches (32/24 kg)
Session Two
A.
For time:
104 Wallball Shots (20/14 lbs)
Immediately followed by. . .
B.
Three rounds for time of:
28 Alternating Pistols
15 Power Cleans (115/80 lbs)
strict muscleups should definitely be on the hit list! Definitely a skill you should learn going forward!
Regional prep Saturday – Had to take a recovery day after going through the regional workouts. Cheered on my athletes running in the Indy mini marathon. Did some snatches and core work and called it a day. Sunday Snatch – bunch of doubles up to 130. Then hit 135 x 10 reps with rest as needed. Still feeling blah Front squat – doubles 175/195/205/210/215 4 rounds 400m run (on a trueform) 25 Ghd 5 p clean 155 Wanted to get on that TM and get more Ghd volume. And pulling without doing DL. Felt good. 16:30 3 rounds Bike 1k… Read more »
A. 120# . Did 115×5 last week. So happy about this for 6
B. 175×8 Felt easier than last week.
C. At the 20 Min Cap I had just finished 6 Rounds. Took me 29:41 to complete it RX.
Session 2:
1:24,1:26,1:26,1:27,1:26,1:26,1:23,1:26,1:25,1:25
Completely surprised on how I kept that pace for that long. Knowingly that 1:30-1:32 is a hard run for me for a couple runs and usually slow down to 1:45 when I’m tired .
Session 2:
Found a true form treadmill about 30 min away so drove out there to play.
6x400m with 1:1 work:rest. Tried to keep them all under 2:00, was consistently around 1:55 except for the last one I hit 2:00. I was watching the pace to see where I wanted that to be.
Have you ever been on a curve? If so how does it compare?
Like a woodway curve treadmill? Last year I ran on a couple of different woodways before regionals and one was similar and one was called a woodway “speed” and it was way easier than the true form.
This is just going to blow the hammies some going into the deadlifts. i also have to really focus on breathing…. Super easy to start panic-breathing 🙂
The trueform will definitely warm those hamstrings for your deadlifts 🙂
Off Season. Coming back from the flu.
Session 1
A. 145 All sets
B. 240
C. 29:31. Kipping muscle ups. #53 kb snatch. All SHSPU unbroken. Need to practice more strict muscle ups. First time doing KB snatch in a workout.
After feeling good all week today was.. Blah. Regionals training: A. Hit 175# snatch- took WAY to many attempts at this today because I was frustrated and wanted to hit that. Probably should have moved on but my ego got the better of me! B. 10/8/6 sets: 1:21/1:31/1:33 – posterior just felt fatigued… Not very snappy today. C. Nate rounds: did like 6 MU and stopped those because I’ve got a small tear on my wrist from Tuesday and it kept getting rubbed. So finished the rounds doing 7 shspu and 12 KB snatch D. 104 WB: tried to break… Read more »
Awesome work hitting 175lb.!
Need to keep those 26’s unbroken, then on the pistols as soon as the opposite foot hits the ground you are down and straight into the next rep. Pop and drop!
Yep! This workout is so in my head… It’s gonna hurt, just have to deal with it!!
Offseason
Friday session one:
A. 135/145/155/155 uphill incline on second and fourth set
B. 95/115/135/155
then
165/175/185
then
195/205/215
then
225/235/245 (pr double)
C. 185/205/225
then
235/245/250/255/265 all power clean
then
285/305/325
was going every two minutes for first two sets of triples…that made me sleepy
Nice work on that 245 double!!
Hopped in with the Saturday class;
skill- strict pullups x 8; HS Walk x 10M; Abwheel rollout x 12
MetCon
–teams of 3 chipper (14 1/2 minutes of work)
AM
A-95-105-115-125-135
B- skipped
C. AMRAP 15;
-1 SMU + 3MU
-7 SHSPU
-12 KB Snatch (50)
—6 Rounds even
**Have to leave to get body work so hence the time cap, but I def could have pushed harder, mind just isn’t in it yet- it’ll come.
Session 1:
A- 115/135/155/160/165
B- 260#x8
C-
Solid bench Alan
A. 95/115/120/125/130
B.