May 14, 2017 – Regionals Prep W2and3

Primary Session

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1.1
(drop the barbell between reps, but don’t take more than 10 seconds between your first and second power clean)

Build over the 8 sets to today’s 2-RM.

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

C.
For time:
30 Calorie Assault Bike
20 Burpee Box Jump Overs (30″/24″)
15 Muscle-Ups
10 Dumbbell Overhead Squats (80/55 lbs)

Rest until the running clock reaches 12:00, and then…

D.
Three rounds for time of:
50-Foot Overhead Walking Lunge (80/55 lbs)
25 Wall Ball Shots (30/20 lbs)
20 Toes-to-Bar

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.

Running Endurance Option
Four sets of:
5 Minute Run @ moderate pace followed by 200 Meter Sprint at 90% effort
Rest 2 Minutes after each set