May 24, 2017 – Regionals Week Three

Session One

A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 80-85% of 1-RM

B.
Three sets of:
Supinated-Grip Chinese Rows x 6 reps @ 2111
Rest 90 seconds
60-Foot Handstand Walk
(drop at 30-feet, turn and come back immediately)
Rest 90 seconds

C.
Four rounds for time of:
50-Foot Overhead Carry (80/55 lbs)
100-Foot Farmers Carry (150/106 lbs)
16 Toes-to-Bar

Try to keep the dumbbell in one hand for the entire 50-foot overhead carry, and switch hands each round so that you perform two rounds with each arm.

Session Two
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.
Three rounds for time of:
9 Muscle-Ups
15 Dumbbell Overhead Squats (80/55 lbs)

Move the dumbbell every 5 reps as you would at Regionals.

Rest until fully recovered, and then…

B.
Three sets for times of:
30/25 Calorie Assault Bike
20 Burpee Box Jump Overs (30″/24″)
100-Foot Sandbag Carry (heavy)
Rest 8-10 minutes

You’ll only get out of this session what you’re willing to put in. These should be 100% sprint efforts each time. You’ll have 10 minutes to recover and repeat, so go hard and start to learn what you’ll be capable of doing at Regionals.