May 17, 2017 – Regionals Week Three

Session One
A.
Four sets for efficiency:
6 Single-Arm DB Snatches (80/55 lbs)
9 DB Overhead Squats
(same arm for all 9; two sets each arm)
Rest as needed

B.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Sets 5-8 – 1 rep @ 90%

C.
Three sets of:
Weighted GHD Hip Extension x 15 reps @ 2012
(2 second hold at the top)
Rest 90 seconds
Banded Pallof Press x 10 reps @ 2122
Rest 90 seconds

D.
Three sets of:
Tempo Ring Dips x 10 reps @ 2111
(stick with the tempo and full range of motion – we want a little more time under tension to train these early in the week)
Rest 60 seconds
60-second Farmer’s Hold (150/100 lb KBs in each hand)
10 Toes to Bar
60-Foot Handstand Walk
Rest 60 seconds

Session Two

A.
Two sets for times of:
30/25 Calories of Assault Bike
20 Burpee Box Jump-Overs (30″/24″)
Rest 5 minutes

B.
Two sets for times of:
30/25 Calories of Assault Bike
30-Meter Sled Sprint (heavy – but not so heavy that you stop in the 30 meters)
Rest 5 minutes

C.
Two sets of:
Row 2000 Meters @ 5k PR Pace
Rest 2 minutes

PROGRAM NOTE

– This weekend will be a full simulation weekend. The goal will be for you to plan and execute, what you will eat, when you will begin your warm-up, what you will do for your warm-up for each event, etc…. Use this weekend as your opportunity to make everything perfect.