Click here to access the 2017 Regionals Prep Program!
Primary Strength Session
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerks x 3 reps
Emphasize speed and footwork, not load.
B.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 2 reps
Build from approximately 70% to today’s heavy double. Use jerk blocks for this, don’t try to re-rack the weight. If you don’t have blocks, work singles.
C.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest as needed
Primary Conditioning Session
Off-Season Conditioning Option
Every 10 minutes for 30 minutes (3 sets):
50/35 Calorie Row
40 Kettlebell Swings (32/24 kg)
30 Toes-to-Bar
20 Burpee Box jump Overs (24″/20″)
OR…
Granite Games Qualifier Prep Option
A.
For time:
21 Back Squats (245/165 lbs)
21 Pull-Ups
15 Front Squats (245/165 lbs)
15 Chest-to-Bar Pull-Ups
9 Overhead Squats (245/165 lbs)
9 Bar Muscle-Ups
Time cap = 8 minutes
When the running clock reaches 10:00…
B.
Four rounds for time of:
30 Calorie Row
20 Burpees Over the Erg
10 Strict Handstand Push-Ups to Deficit (6″/4″)
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.
Strength Accessory Option
A.
Three sets of:
Barbell Seated or Safety Bar Good Mornings x 8 reps
Rest as needed
Box Step-Ups with Kettlebells x 8 reps per leg
Rest as needed
B.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Prone Chinese Plank x 60 seconds
Rest as needed
C.
Three sets of:
Tempo Push-Ups x 20/15 reps @ 2111
Banded Tricep Push Down x 30 reps
Rest as needed
D.
Three sets of:
4 Minutes of Forward Sled Drag
Rest 20 seconds
1 Minute of Reverse Sled Drag
Rest 20 seconds
Rowing Endurance Option
Ten sets for meters of:
90 Seconds of Rowing
Rest 90 seconds
Set the monitor for intervals, and note meters achieved in each of the ten intervals. Your goal should be to keep your splits consistent throughout the entire session.
Primary Strength:
A. 65/65/70/75
B. 115/120/125/130/135/140/142.5/145/147.5x (missed 2nd rep) / 147.5x (missed both attempts)
C. 140/165/190/205/235
Off-season Conditioning:
8:51/8:09/8:21
*russian kb swings*
Strength Accessory:
A. Barbell good mornings done w/ 35#/35/55
Box step ups w/ 26# kb’s
B. GHD hip ext. w/ 25#
Prone Chinese plank done unweighted
C. Done
D. Done with 120#
Accumulated roughly 3,150 ft.
Primary strength:
A. Tall jerks 65#
B. Split jerks did not happen. Tried but my shoulders were not functioning so I moved on
C. Deadlifts 90/105/125/130/150 # these were solid. Thought they’d be harder bc my legs have been so sore from Monday
Off season conditioning:
Done, used a 26# kb, 15 reps on t2b per round
Primary Strength:
A: 88/88/110/110
B: 154/176/198/220/242/242/253/264
275/286(f second rep)
Bar path on dip was great, drive and extension, not so much
C: 225/270/315/335/380
Off season:
Scaled the bbjo to 15, really wanted to work consistency and not blow up: 8:20/8:20/9:03
Accessory:
GHD hip extensions with 25lb
Chinese planks
Energy levels were better today, hopefully that continues
Primary Strength
A. Upto 50kg for tall jerks
B. Upto 140kg x2 split jerk, pretty sure that’s a PR double
C. Deadlifts 110/132.5/155/165/187.5kg
Off season Conditioning
7:16/7:15/7:20 with Russian swings
Great job hitting 140 for a double!
Primary Strength
A. Tall Jerk- Bar/65/95/115
B. Split Jerk – 170/185/205/225/235/245/255×4 (10# over prev max)
C. Deadlift – 185/215/250/275/300
Invictus Gymnastics
Strength Accessory (Monday)
A. 10# for lateral raises & hercules holds
Strength Accessory Session
A. 95# Barbell and 44# KB’s to a 24″ Box
B. Ghd’s w/ a 25# plate
C. Done w/ Green band
D. 115# Sled
Primary Strength
A) up to 135
B) up to 275 (double split PR)
C) 250,300,350,375,425
Primary Conditioning
Owner of box talked me into doing community workout which had T2B where I did a total of 63 so had to break up those more than I wanted in the programmed workout
1) 7:30
2) 7:36
3) 7:35
Strength Option
A-D) Done.
Great work on the jerk double at 275!
Strength
A. 135,145,155,165
B. 265,270,275,280,285,290,295,300,305,315. No belt or wraps. Maintained good form.
C. 245,295,345,370,420
Conditioning
Granite Games Prep
A. 10:50. Wanted to finish this workout. The time cap hit somewhere in the middle of ohs.
B. For completion. Regular shspu for the left shoulder. Took several water breaks. Several calf cramps during burpees.
Primary Strength Session
A: 40kg, 43kg,45kg, 48kg, 50kg, 53kg
B: 2 sets of 100kg, 2 sets of 105kg, 110kg, 115kg, 120kg, 125kg, 130kg, 135kg. All doubles from the blocks.
C: 8×270, 6×325, 4×375, 2×405, 2×455
Primary Conditioning Session
GG Qualifier
A:finished 15 C2B Pull-ups. Need more workouts like this. Took weight from ground.
B: 23:02 Rx’d. Rough. Deficit was very hard.
pm session:
strength accessory
A) good mornings at 65,75 lbs. step ups with 35 lbs kettlebels
B) 10-15 lbs GHD extensions
C) done, the banded tricept felt hard for 30 reps and I had the thinnest band available!
D) did some overhead dumbbell carry instead, with 50 lbs
Tall jerks-65-75
SJ x2 up to 195
DL-155/180/210/225/255 felt super strong!
GG condt- 6:50 I scaled to 145 because of 8 min cap…figured the goal was to get through the work in the timeframe? no? My OHS has taken a sec to feel nice and strong again.
Then I got through one rd of the next part and had to leave. Will try to get back to gym later by myself … ?
Correct, get through the work in the time frame but make sure its challenging. Seems like you scaled well.
Primary Strength Session
A. 3 tall jerks 55/65/75/75#
B. Split jerk worked up to 165 and stopped there. My shoulders coudnt handle more..
C. Deadlift
*Set 1 – 50% x 8 reps✅
*Set 2 – 60% x 6 reps✅
*Set 3 – 70% x 4 reps✅
*Set 4 – 75% x 2 reps✅
*Set 5 – 85% x 2 reps✅
Primary Conditioning Session
Off-Season Conditioning Option
Set1: ✅
Set2: ✅
Set3: ✅
Strength Accessory Option
A.✅
Barbell Seated Good Mornings @65#
Box Step-Ups with @16KG KB
B.✅
Weighted GHD Hip Extensions @25#
Prone Chinese Plank @15#
Thats what I like! All green!
Primary Strength A) 95, 145, 145, 145 B) 205, 210, 215, 220, 225, 225, 225, 225, 225(X1), 225(Xboth). Decided to stay lower and work on back leg not going so far back/lordosis. Felt genuinely fatigued getting towards the last sets, which was a surprise since staying at lower weight. Couple misses but stayed positive. C) 250×8, 300×6, 350×5, 400×2, 425×2 Primary Conditioning Off Season Had to cut short at two round. 1)10:01. 2) 11:40. I did not see this taking me longer than eight minutes per; definitely caught off guard. I need to remember I can keep moving, just choose… Read more »
Great push today dude. Wednesdays are always the hardest days so having that positive mentality and great push helps. Nice work!
Session two
Knee warm ups
Shoulder warm ups
Tall jerks: 95/105/115/125
Doubles: 245/255/265/275/285/295/305/315/dnf weight felt heavy today!
Deadlifts off 405 double overhand no hook grip until 85%. These felt heavy but back felt braced!
Strength
A. Up to 175. Felt better than last weeks 165.
B. 295 for the double!! Pumped!
C. Up to 350 on the deads, based off 435.
Off-season conditioning
Sets
1. 7:56
2. 8:21
3. 9:31
The last round was super hard to push. You know when you got nothing in the tank? Yep that was me. Super hot in Tallahassee today. That’s all I’m doing today. Good day though
KB’s were kind of tough, row was slower than normal.. my nervous system was shot from the jerks lol
Sounds like a rest day is needed after 3 solid days!
Haha yes. Got home from work at 5 am lastnight and had to wake up at 9 to study ?
Sub optimal…but you sometimes gotta do what you gotta do. Hope you can catch up on sleep tonight.
AM
C)deads@235/285/335/365/400
Access- good mornings @135/step ups@45
PM
A)95
B)205/225/246/265/went down hill after…. let’s move on ?
GG Condit – 7:55@185(just kinda went through motions today. Idk what’s been up with my energy)/25:06 flat SHSPU
CALLING IT A DAY. AND SAYING NO TO PIZZA CRAVINGS ?
Sounds like you need to reach out to someone to sort out your nutrition dude! I can’t stress how important it is.
A. Tall Jerks done.
B. 235/245/255/265/275/285/295/305F/305F/305
(Frustrated with the block height and got me all flustered. Kept hitting the blocks on my right side. Knew before I started as I got heavier this would be an issue and I was to lazy to change them out.)
C. 280/340/395/425/505
A. GG
Finished 21/15 in 5:46, only got 2 reps on OHS and lost one standing up. Very eager to work on these heavy OHS in WODs. Keep them coming.
B. 26:50 – 7″ deficit.
S1
Hit the road for some running intervals
S2
Split Jerk x 2
325.
No desire to re rack any heavier today
Deadlifts done
Up to 455 x 2
Off Season
6:32
7:00
7:23
Swings were by far the hardest. I don’t feel like I do them often and then when I do it’s always 100+ lol. Pretty happy with toes to bar 8/8/7/7 every round even with grip shot after the swings.
Some accessory done.
Beasted that conditioning.
Preciate it Jordan. It was recalling challenging to hold on to any consistency after that first set.
Today’s training Jerks…cant do ? my favourite! Deadlifts. 8 x 65kg 6 x 75 4 x 85 2 x 95 2 x 105kg Condish changed slightly as I have battle of britain this weekend and workout 2 is similar with similar rep range but with weighted vest so… Row 35 cal 40kbs @ 16kg 20 ttb 15 bbjo 7kg vest for all but the row. 7.00 7.04 7.00 Sled drags done…went too heavy at first..so dropped to 30kg on sled. Where should we feel this here? Killed my grip and calves going fwd and quads and hammies a bit backward…not… Read more »
How can it kill your grip going forward? It should be a harnessed drag? but yes the drag backward should be quads and hamstrings.
Oh ok! I wondered if I was doing it wrong! I wasn’t harnessed. I held a rope attached to the sled with each hand and dragged it that way. Oops
Sesh 1: Tall jerks done up to 95# Kept the jerks at singles, no blocks, but shoulders were pretty fried up from the Thrusters and HSPU yesterday. So timing felt a little wonky. Played up to and around 70% ~245# Box step ups -20″ and 24kgs Seated good mornings (135-165) Chinese planks not weighted today Hip extensions with 15# plate Push-ups and triceps done Session 2: Off season condo 7:32/8:02/8:05 T2B felt good today (some 10’s, 6’s and 5’s) Burpee box jumps felt unusually yuck. KB Swings were done Russian Sled drags and reverse drags done. Awesome week so far.… Read more »
Great to hear buddy. Solid day of training and looks like you seem to be adapting to the new cycle and recovering well.
Thanks, Coach. Appreciate all you do. I’ll keep keepin on the post game!