April 25, 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.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Push Presses + 2 Snatch Balances

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading. Should be using heavier or the same loads as last week.

B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

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

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

Primary Conditioning Session

A.
Complete as many rounds and reps as possible in 20 minutes of:
20 Calorie Row
20 Wall Ball Shots (30/20 lbs)
20 Burpees Over the Erg

B.
Two sets of:
100-Foot Yoke Carry
Rest 3 minutes

Goal is to establish heaviest load you can shoulder and walk 100-feet.

C.
One set of:
Max Distance Sandbag Carry
(as heavy as possible, shooting for 300 feet or more)

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
Every 8 minutes, for 32 minutes (4 sets):
Row 1000 Meters
3/2 Legless Rope Climbs
12 Push Press*
12 Close-Grip Overhead Squats*

*Choose a load that you will be able to keep unbroken for the complex. Priority is not loading but solid positioning and overhead stability.

Strength Accessory Option

A.
Three sets of:
Single-Arm Dumbbell Rows x 6-8 reps @ 21X0
(go heavy on these!)
Rest as needed

B.
Three sets of:
Barbell Loaded Glute Bridges x 20 reps @ 10X1
Rest as needed
Reverse Hypers x 20 reps @ 1010
Rest as needed
Standing Calf Raises x 20 reps @ 13X1
(load with a barbell on your back; stand on a small podium or stacked plates so that you feel a stretch at the bottom of the movement – hold the bottom position for 3 seconds)

C.
Three sets of:
GHD Hip Extension with Overhead “Y”

x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat