Regionals Athletes, please click the week of your Regionals below to access your 2017 Regionals Prep Program!
Week One Athletes (North East & South)
Week Two Athletes (California, Central, Pacific)
Week Three Athletes (Atlantic, Meridian, West)
Primary Strength Session
A.
Build to today’s 2-RM…
One and a Quarter Front Squat
B.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean x 1 rep
(pause 2 seconds at mid-thigh, then clean)
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.
Primary Conditioning Session
Off-Season Conditioning Option
For time:
10 Clean & Jerks (205/135 lbs), by 2:00
8 Clean & Jerks (225/155 lbs), by 4:00
6 Clean & Jerks (245/165 lbs), by 6:00
4 Clean & Jerks (265/185 lbs), by 8:00
2 Clean & Jerks (285/195 lbs), by 11:00
OR…
Granite Games Qualifier Prep Option
For time:
40/30 Calorie Assault Bike
15 Thrusters (135/95 lbs)
30/20 Calorie Assault Bike
12 Thrusters (165/115 lbs)
20/10 Calorie Assault Bike
9 Thrusters (195/135 lbs)
*Use one barbell, and load your own plates.
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.
Strength Accessory Option
A.
Four sets of:
Front-Racked Barbell Step Ups x 12-14 reps (6-7 each leg)
Rest 45 seconds after each leg
1 L-Seated Legless Rope Climb + 1 Legless Rope Climb (from standing)
Rest 90 seconds
B.
Four sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 30 seconds
100-Foot Farmer’s Carry
Rest 30 seconds
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
Assault Bike Conditioning Option
For time:
100 Calories of Assault Bike
This is a test! Push yourself here.
Running Endurance Option
Five sets for distance of:
90 seconds of Running @ 90-95%
Rest 4 minutes
Record distance covered in each set.
Primary
A) 60,77.5,92.5,115 kg (plate change rest) then
120,140,145,150kg (2 mins rests)
B) 2RM thruster = 90kg (had more but taking it easy after neck injury)
C) 10:15 (slow, lost my focus)
Power hungry done immediately after the above: 63 cals
PM conditioning
GG – 11.50 rx (90kg thrusters sucked)
Thrusters on 60 & 75kg UB
90kg thrusters – 3/3/3
Strength:
A: built up to 330 (93%), almost passed out and it wasn’t the prettiest but go it
B: 220/242/253/264/275/286/297/308
Back and knees were feeling sore and kind of beat up so didn’t do off season conditioning.
100 cal ass bike: wanted to go sub 5, went 4:59, hooray little victories
Made up some of yesterday’s accessory work:
Chinese rows
Reverse snow angels (uh wtf? these are hard!)
Ghds
who knew laying on the floor and moving your arms was so hard 🙂
Primary Strength: A. Built to 165# – failed 2nd rep at 170# (5# PR from March 22nd on Comp blog) B. 120/130/135/140/145(f)/140/145/150 Off-Season: 16:02 Scaled barbell: 10×105# — 1:30 8×115# — 3:30 6×135# — 5:58 4×145# — 9:00 2×155# — 16:02 (had a few misses in there) Strength Accessory: A. Front racked barbell step ups x 7 reps each leg with 65# all 4 sets Subbed rope climbs for 2 sets of 5 L-sit towel pull-ups (no ropes) B. Hand over hand rope pull w/ 145#/135/135/135 Farmers carry done w/ 80# KBs all 4 sets Subbed OH yoke carry for… Read more »
Hit a PR then went for a double, I like it. Sounds like you have more in the tank!
Primary Strength
A. 1 1/4 FS 2RM – 245#
Primary Conditioning (w/ Class)
A. C&J – 255 (10# PR)
B. Metcon – 13:39
Way to go Ashton!!! Pumped to see your hard work paying off with that PR!
Thanks loving the program all day everyday
Primary Strength
A. 2rm 1 1/4 FS upto 136kg, PR front squat double
B. Hang Clean upto 125kg
Off season Conditioning
10:13 rxd, stoked with this didn’t think I would finish, I guess I’ve gotten stronger! All power clean + push jerk until final bar which was squat clean + split jerk.
Strength Accessories
A. Done, 30/35/40/45kg for step ups
B. Done
Crazy, PR double with an extra quarter squat each time. Nice work! I definitely think you have gotten a little stronger 🙂
Primary Strength Sessio
A. 2-RM One and a Quarter Front Squat 175#
B. Hang Clean x 1 rep
(pause 2 seconds at mid-thigh, then clean) 185#
Primary Conditioning Session
Off-Season Conditioning Option
Didnt make it put of theset if 155# by 1rep
Morning session:
Hit the 100 cals for time as soon as I walked in the gym and at 6 a.m. I’m sure it was worse?, got 5:36, pretty happy I kept a 68-70 rpm throughout. Hit the clean and jerks after but scaled to my ability, went 135, 155, 185, 205, 225 and finished in 9:54.
Afternoon session:
2RM 1 1/4 FS 255
Built up to 255 on hang clean no misses
Hit all accessory work and my traps are fried from OH yoke carry?
Damn, thats one way to wake the body up!
Primary Strength Session :
A. 285#
B. Hit 290# for a 15# PR
GG Conditioning : 14:28 Rx (Definitely need get my thruster stronger. Went UB first round, 5/4/3 and 4/2/2/1)
Running Endurance Option : Around 400-500m each round
Hang clean PR? And you paused…not bad at all!
All my numbers are going up fast!
Aeesone
bro, you hit a 2RM front squat at 130kg but then hit a hang clean PR at 132.5kg? nice!!!!
hahaha yeah ? cleans have always been my best movement ?? thanks bro !
Good spot!
Morning session:
A) worked to 265 maybe could’ve gotten 275 but my form was getting sketchy and decided to leave it at that
B) 260 felt smooth
GG: 11:25 that last barbell was nasty haha
Afternoon session:
Strength accessory work
Assault bike conditioning – 3:45 didn’t let myself go lower than 77 rpms
Good day today!
Comp Blog Work this AM. Had to get that 1RM back squat in! ?
Came back tonight for:
Did A: Front Racked Step Ups & L-Sit Legless + Legless (back to feeling good after feeling heavy on Saturday)
Then 100 Cal AB: 8:27 – not super impressive but my goal was sub-9:00. First time I did this last year my goal was under 10:00. Goal next time is sub-8:00. Progress! Training isn’t all about Back Squat PRs! ?
That’s a pretty damn good day. Nice work Lindsay!
Strength
A. 315. Failed 325
B. 235,245,255,265,275,285,295,305
Conditioning
Granite games prep
9:49. Dropped barbell twice on last set. Completely capable of unbroken. Barely 4 hours of sleep going into today’s workout.
AM Session 1 done
A.
up to 140kg – these got hard
B.
pause Hang Clean x 1 rep
90/100/105/110/115(f)/110/115/120kg (f) —- turning something hard enough into something crazy hard with pauses lol
Strength Accessory Option
A.
front rack BB step up 50 x 7/55 x 7/57.5 x 6/60kg x 6
L sit rope climb + LRC done
B.
only had time for 3 sets
rope pull – sled (20kg)/+20/+40kg
farmers carry 32kg KB x 2/60kg/65kg each hand
yoke 140/150/160kg
Just trying to build that posterior chain
No doubt by my issue is the third pull in the clean. Gotta stop pulling with arms and learn to shrug and pull
FML lol reverse curling 115kg ain’t bad haha
Primary Strength A) 1.25FS Hit 315. 15# pr on this. Tested back in February B) Worked up to 255 with no misses. Felt great here pulling back and focusing on the weight distribution in my feet. Pause made it interesting today! Primary Conditioning Off Season Made 5 at 225. 205 felt the best today Ive felt to date, which is great. Finished in 1:30, but then couldn’t get myself to pick up 225 until 2:30. I’ll work on that. Strength Accessroy A) 75,75,95,95. B) Pull on Dog sled w/25#’s, two 75#DB’s for farmer(litterally sprinting through this session to get it… Read more »
Legs are getting pretty damn strong!
A. 300. That was tough. But I feel strong as heck out of the hole though. B. 300, tried for 310 but ended just deadlifting it and called it quits lol. Felt too heavy. Conditioning 10 in 2, 8 before 4, 6 before 6 minutes, only got 3 at 265 before the 8 minutes, and failed 285 twice. First jerk was superrrrrr close. Nervous system was shot. Did all the prescribed weight but 285 clean out of the whole felt strong. Did barbell steps up and rope climbs … done Didn’t have time to do the assault bike work.. all… Read more »
Solid day of lifting Ryan.
Gonnado the assault bike tomorrow morning bc I wanna see what I get compared to these dudes
4:30 🙂
S1
Did some rowing and strict hspu
S2
Front Squat
350
2nd rep was always super hard
Mid Thigh Clean
305
GG Conditioning
9:17
primary conditioning:
off-season:
7:38rx power clean + push jerk the whole way
A.
Build to today’s 2-RM…
One and a Quarter Front Squat @95kg
B.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean x 1 rep
(pause 2 seconds at mid-thigh, then clean)
80,85,90,90,90,95,95,95Kg
C.
For time:
10 Clean & Jerks 60kg, by 2:00
8 Clean & Jerks 70kg , by 4:00
6 Clean & Jerks 80kg , by 6:00
4 Clean & Jerks 90kg, by 8:00
2 Clean & Jerks 100kg, by 11:00
9:40 felt a small niggle in my knee so stuck with all powers
Look after that knee dude.
Primary Strength Session
A: 335. Maybe could have taken another lift. I was happy with this for today.
B: 235,245,255,265,275,285,295,305,315. Felt good.
Primary Conditioning Session
GG Qualifier
10:37 Rx’d. I had sub 10 and unbroken thrusters. Bitched out in last set. 5/2/2. Next time I am making it happen.
Accessory Strength sesssion done.
Assault bike test later.
session 1
GG metcon
then I did gymnastic/aerobic from yesterday not for time, just for complete no rest
session
FRont squat and clean done
did
5 sets
2 min on/ 2 min off
set 1) 30xbar facing burpee, remaining time max G2OH 60kg
set 2 25 burpees Rtime 70kg
set 3) 20x burp 80kg
set 4) 15 / 90kg
set 5) 10 /100 kg
then rest 10min
assault bike conditiong no PR time or anything no power left haha
but I was like 4:36 or 4:32
this makes me happier about my 100 cal score haha
hahaha
Ye that was a pretty average time 🙂