Regionals Athletes, please click the week of your Regionals below to access your 2017 Regionals Prep Program!
Week Three Athletes (Atlantic, Meridian, West)
Primary Training Session
Three rounds of:
10 Deadlifts (365/245 lbs)
10 Muscle-ups
Immediately followed by. . .
Three rounds of:
30 Wall Ball Shots (30/20lb ball to 10′)
30 Toes-to-bar
Immediately followed by. . .
200-foot Farmer carry (100/70 lb dumbbells)
30 Burpee Box Jump Overs (24″/20″)
200-foot Farmer carry (100/70 lb dumbbells)
Compare results to April 8, 2017.
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.
Strongman Training Option
A.
Two sets at max weight of:
50-Foot Yoke Carry
(wear a belt – not just for support, but because it gives you something to press your obliques against for tactile feedback – do not push your stomach forward, rather push your obliques out)
Rest as needed
*A good goal is to use at least your 1-RM squat weight for this; and top athletes will handle 150% of their 1-RM back squat on the yoke.
Rest 5 minutes, and then…
B.
Build to today’s max effort…
50-Foot Farmer’s Carry
Rest 5 minutes, and then…
C.
Three sets of:
100-Foot Harnessed Sled Drags
Rest 60 seconds
Rest 5 minutes, and then…
D.
Every minute, on the minute, for as long as possible…
120-Foot Sled Sprint
Use weight that will allow you to complete the 120′ in 12 seconds or less on the first 1-2 efforts. The EMOM stops when you cannot finish the sprint in less than 15 seconds.
Running Endurance Option
Three sets of:
1.5 Mile Repeats
Rest 3 Minutes
These are meant to be done at a moderate pace, something you can keep for all 3 sets.
On holiday
Am
Conditioning class
Then 3x 15 reverse hyper, 8 Chinese rows, 20 death march
Strict muscle up progression
Dragon flys x 5
Pm
Strength
3 x 8 one arm row, 15 banded hamstring, 16 Russian twist
3x tricep push down, nice curl, weighted planks
50 banded curls
Shoulders
Primary training session:
34:20 (only a 17 sec PR)
Didn’t push myself hard enough on this. Movements felt better, just didn’t move faster.
*deads at 205# (same as April 8)
Strongman Training:
B. Built to a 106# KB farmer carry
C. 270# harnessed sled drag, all 3 sets
D. Sled sprint done at 130#
Completed 6 minutes, failed the 7th — Came in at 17 secs.
Had to squeeze in a quick session after my climbing session today so I did :
30-20-10 dumbbell snatches and burpee box jump overs, 50 lb dumbbell, 20” box: 11:31
I also did the strength accessory A) from Wednesday : weighted good mornings with 10+10 lbs added on tha barbell and kettle bell step ups with 30 lbs kettlebels.
27:32 RX – didn’t time the first one but I know I went much faster this time.
So I’m good friends with Dominic Scalzo (he said you know him haha.. was an invictus athlete) and did a workout with him today A. 2×2 pause front squats at 260 and 2×2 at 275 B. Four rounds total, 4 minute rest (slow spin on assault bike) 10 cals Ab 15 backsquats (225) 15 Bbjo 15 power cleans (225) 10 cals Ab 5:30, 5:50, 6:15, 6:40. This was terrible but was able to keep up with him Second session A. 3 sets of 8 Bamboo strict press and 15 barbell rows B. Max strict ttb + max kipping ttb 16… Read more »
Dominic is awesome!! Fun day!!
So much!
Primary condintioning
37:48. 5:02 faster than April. 6:23 faster on DL’s MU’s. 2:35 slower on WB’s and T2B’s(maybe because I was six min faster on others DL/MU). 1:12 faster on Farmer burps.
Strongman
A) 560 and 630 for 50ft.
B) 370 and 450 for 50ft.
C) did not complete
D) 6 laps with dog sled. legs really felt heavy on this one today. Maybe it was the 630# yoke carry;-),
Great improvement!!
My hands ripped yesterday so I had to stay away from today’s programming. Ended up doing the following:
Every 4 minutes for 16 mins 20 alternating front rack lunges @225. 20/20/20/18 🙁
Followed by
3x 30 second L-sit hold
3x 30 banded pull aparts
3x 20 banded glute bridges
Get those hands healed up!
Primary Training Session
32:08 (1:28 faster than april 8. and 10 pounds heavier on the deadlift ! @205#)
32:24 scaled everything still not 100%
Did conditioning and nothing else today. Wanted to enjoy the sunshine with Charlie.
Time: 29.28 (deadlifts and burpees slowed me down a bit)
Good luck everyone at regionals!
Primary Training Session
30:43 Rx’d. Felt much better on this. Wall balls were better. Felt like I could have pushed the pace more but I felt good throughout.
More later.
Mary and I in south Florida, but don’t want to lose our gains!
Yesterday: Baxk Squat up to 405, awesome how this is a successful lift everytime.
CLEANS!!! Up to 305!!! 285Pr, 295pr, 305PR! Wow I never imagined I would be squatting and cleaning so much!
Met con
Skipped dubs
50 thrusters
30 c2b
6:15
Couldn’t grip the pull up bar
We are loving the process
That is INCREDIBLE!! Congratulations!!
Session one
Ankle and hip mobility
Hip activation
Conditioning:
Did scaled version that I did last time to compare.
3 rounds
10 dball 100
10 muscle ups
5:58 (5:03 last time)
3 rounds
30 cal ski
30 ttb
11:24 (~12:00)
120m fc 70 lb kb
30 bbjo
120m fc
6:28 (~7:00)
Not super quantifiable, but faster in the two pieces that I wouldn’t consider wheelhouse workouts, and I didn’t have my super sexy training partner breathing down my neck this time
The farmer carry on april 8 was 200ft. Is it a typing mistake or are we just doing 100ft tomorrow?
Typo, it should be 200-Foot
It is fixed Lea!