April 12, 2017 – Regionals Prep

Primary Strength Session
A.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of last week’s 1-RM Dead-Stop Front Squat

B.
Every minute, on the minute, for 12 minutes:
Clean from High Blocks x 1 rep @ 70-80%
(barbell should be at mid-thigh on starting)

C.
Four sets of:
4-Stop Halting Clean Deadlifts x 1 rep @ 85-95%
(pause 3 seconds at 2″ off the floor, mid-patella, mid-thigh, and high hang)

Primary Conditioning Session
A.
For time:
30/20 Calorie Assault Bike
12 Hang Squat Cleans (225/155 lbs)
20/15 Calorie Assault Bike
9 Hang Squat Cleans (225/155 lbs)
10 Calorie Assault Bike
6 Hang Squat Cleans (225/155 lbs)

B.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

C.
Two sets of:
150-Foot Overhead Yoke Carry
(drop and turn every 50-feet; try to use the same weight you used for last week’s 100-foot increments)
Rest as needed

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 Bulgarian Split Squats x 6 reps @ 30X1
(use at least 5% more weight as was used last week)
Rest 45 seconds after each leg
1 L-Seated Legless Rope Climb + 1 Legless Rope Climb (from standing)
Rest 90 seconds

B.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 2 minutes

Assault Bike Conditioning Option
Six sets for max calories of:
3 minutes of Assault Bike
Rest 2 minutes

Running Endurance Option
Four sets of:
200 Meter Sprint
Rest 2 minutes
100 Meter Sprint
Rest 1 minute

Followed by 200 Meter Sprint sprint all out effort. Record your time.