April 21, 2017 – Regionals Prep

For today, I am going to make a suggestion as to when you should perform the primary pieces, and you can add in the accessory work after the prescribed work for today.

Primary Training Session #1
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 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.

D.
“2017 Age Group Qualifier Event 3”
Complete rounds of 21, 15 and 9 reps for time of:
Shoulder to Overhead (135/95 lbs)
Chest-to-Bar Pull-Ups

Please note your time and any thoughts about the workout that you might like to share with our Masters athletes who follow Invictus Athlete.

Primary Training Session #2
A.
“2017 Age Group Qualifier Event 4”
Two rounds for time of:
10 Deadlifts (315/225 lbs)
20 Deficit Handstand Push-Ups (4.5″/3″)
30 Front Squats (95/65 lbs)

Please note your time and any thoughts about the workout that you might like to share with our Masters athletes who follow Invictus Athlete.

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.
Two to Three sets for times of:
Row 500 Meters
50 Double unders
50-Foot Handstand Walk
6/4 Strict Muscle-Ups
50-Foot Handstand Walk
50 Double unders
Row 500 Meters
Rest as needed

B.
Every minute of the minute for 12 minutes (6 sets):
Odd Minutes: 30 seconds max rep Alternating Pistols
Even Minutes: 30 seconds max rep GHD Sit-Ups

Assault Bike Conditioning Option
Ten sets for times of:
20 Calorie Assault Bike
Rest 60 seconds