April 14, 2017 – Regionals Prep

Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions

x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

B.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerks x 3 reps

Emphasize speed and footwork, not load.

C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with a Pause x 1 rep
(pause 2 full seconds in the dip and receiving positions)

Build from approximately 70% to today’s heavy over the course of the 6 sets. Note that the pause is only 2 seconds this week.

D.
Three sets of:
Split Jerk x 1 rep @ today’s heavy pause jerk.
Rest as needed

Primary Conditioning Session
A.
For time:
30 Ground to Overhead (185/125 lbs)

When the running clock reaches 8:00…
B.
“Ryan”
Five rounds for time of:
7 Muscle-Ups
21 Burpees to Target 12″ Above your Standing Reach

Set the rings to approximately 12″ above your standing reach, and perform the burpees to the rings.

When the running clock reaches 20:00…
C.
For time:
120 Double-Unders
60 Wall Ball Shots (30/20 lbs)
60 Box Jump Overs (24″/20″)

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Aerobic/Gymnastics Skills Option
A.
Three sets for max reps:
Row 500 Meters @ 80% of 500m PR Pace
45 seconds of Strict Handstand Push-Ups
Rest 15-20 seconds
Row 500 Meters @ 90% of 500m PR Pace
45 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest as needed

B.
Every 2 minutes, for 8 minutes (4 sets):
45 seconds of GHD Sit-Ups

Assault Bike Conditioning Session

Every 3 minutes, for 30 minutes (10 sets), for Max Calories:
30 seconds of Assault Bike
(these should be maximal efforts every set)