April 22, 2017 – Regionals Prep

Primary Training Session
A.
Build to today’s heavy…
Clean + 2 Front Squats

B.
For time:
60/40 Calorie Assault Bike*
50 Box Jump-Overs (24″/20″)
40 Toes-to-Bar
30 Deadlifts (225/155 lbs)
20 Muscle-Ups
30 Deadlifts (225/155 lbs)
40 Toes-to-Bar
50 Box Jump-Overs (24″/20″)
60/40 Calorie Assault Bike*

Time cap = 25 minutes

*If you have access to a TrueForm or equivalent perfom 800 meter run in place of 60/40 Calories.

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.

Strongman Training Option
A.
Two sets, for max weight, of:
150-Foot Yoke Carry

Place your hands on the sides of the yoke so that you can press the yoke forward like a bench press, creating pec engagement (and internal torque). Place the yoke as far back on your back as possible (back…not low) so that the weight stays centered over your hips. Take short, quick steps keeping your hips square and legs slightly bent. This is the best structural exercise for the barbell squat, and one of the best exercises overall. It strengthens the thoracic structure (lats, pecs, etc…), the erectors (isometrically, in accordance with their primary function) and obliques.

B.
Two sets for max weight of:
75-Foot Reverse Sled Drags
Rest 2-3 minutes

C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Sandbag Front Squats
50-Foot Sandbag Carry

D.
Two sets for max weight of:
75-Foot Harnessed Sled Pulls
Rest 5 minutes

This is a strength session, not a conditioning session. Most of the weight should be on your hands as you bear-crawl your way forward with short, fast, choppy steps. Put the absolute most weight you can on the sled, move your feet fast and get it moving. Go heavy!

Rest 3 minutes, and then…

E.
Every minute, on the minute, for as long as possible…
120-Foot Sled Sprints

Your first sprint should take 10-12 seconds. The workout is over when you cannot finish your sprint in under 15 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.