OFF-SEASON PROGRAM
Session One
A.
Take 3 minutes to draw out your foot work (insert video)
Jump & Lands x 10 reps
Every minute, on the minute, for 4 minutes:
Tall Jerks in marked footwork x 3 reps
and then . . .
Every minute, on the minute, for 15 minutes, complete:
Jerk with a 2 second hold @ 75-85%
and then . . .
Every 2 minutes, for 6 minutes:
Jerk Dip x 2-3 reps @ 90+% of 1-RM Jerk
B.
Five rounds for time of:
7 Muscle-Ups
7 Deadlifts (315/225 lbs)
14 Burpee Box Jump-Overs
Rest until fully recovered, and then…
C.
Five rounds for time of:
40-Foot Handstand Walk
40-Foot Walking Lunges with KB/DBs (32/24 kg)
Session Two
A.
25 sets of:
30 seconds of Rowing @ 90% effort
Rest 30 seconds
Make sure that you do more work in each of your intervals as compared to last week.
REGIONALS PREPARATION PROGRAM
Session One
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.
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
B.
Two Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Sandbag Cleans x 3 reps
Rest as needed
C.
“Ryan”
Five rounds for time of:
7 Muscle-Ups
21 Burpees to Target 12″ Above your Standing Reach
Set the rings to approximately 12″ above your standing reach, and perform the burpees to the rings.
Rest until fully recovered, and then…
D.
Five rounds for time of:
40-Foot Handstand Walk
40-Foot Walking Lunges with KB/DBs (32/24 kg)
Session Two
CHOOSE ONE OF THE FOLLOWING…
A.
Five sets of:
400 Meter Run @ 95-97%
Rest 2 minutes
-OR-
Strongman Session
A.
Two sets of:
Pause Squats without Shoes x 3 reps
Rest 2-3 minutes
B.
Two sets of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
C.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible)
Rest 2-3 minutes
D.
Two sets of:
100-Foot Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
Regionals prep
C. 18:29
D. 5:18
A. 1:23/1:23/1:23/1:24/1:22
Session two
1:36-1:41 pace
15 min: 2482
20 min: 3312 (>3200 last week)
25 min: 4133
Awesome! Excited to see your progress on this cycle. Hit me up if there is anything I can do to help.
Session 1 –
Rowing intervals
Was keeping ahead of previous two weeks but started to slow down a fair bit from rounds 14-17, rested for the 18th interval then got back to it and consistent for the rest of the work till 25 sets
Session 2 –
Tall Jerks – 40, 40, 45, 50kg
Jerks – 100×3, 105×3, 110×3, 120kgx3
Jerk Dips – 125×3, 130×3, 135kgx3
Had to miss the MU/DL/BBJO metcon because of time, will catch this up on Sat or Sun.
Completed Lunges, HSW and added some GHDs
Dude! I had no idea you were following! Have you always posted a day behind because the time difference? Hope your well
What was the purpose behind the barefoot pause squat? Very inturested…
Being able to feel weight distribution
Got it, thank you tino see you in a few.
Regionals program, south region First session star with the running 5 sets 400m run: 1:11, 1:13, 1:15, 1:18, 1:18 after the second round hams strings were gone Ryan : 13:02 pace myself to much in the first round, i think i could be faster on those burpees… Bur felt great 40 foot hand stand walk and 40 foot walking lunges 8:30 had to stop every 20 foot for the logistic of the box, mentally wasn’t good for me and had some problems in the first round with the walking lunges Could’t do the warm ups didn’t had enough time im… Read more »
Good luck with finals!
Congrats!!
REGIONALS PREPARATION PROGRAM Delts- done Rear Delt Warm Up A. Done with10 lbs B. Landmine Rows- 95lbs Sandbag Cleans x 3 reps- 100lbs was easy, 120 was not so much. Do you want us to use the ones with handles and punch underneath it or grab the bag and swing it like a KB swing up? Rest as needed C. Did a Dakota Games qualifier instead… 6 min AMRAP 20 DLs at 165, 100 Dubs, and 20 MUs. Got 12 DLs in my second rounds. Shoulders were not as good as I thought they would be on the MUS. Will… Read more »
Off season
Session 1
A)
Done
65/85/115/135
225×3/235×3/245×3/255×3/
265/275/285
just had to get some confidence back felt really good to hit these weights, sorry for going over today’s percentages
315/345/385
B) 15:20
(sC2b 5/5, or 5/3/2)
(DL unbroken)
(Burpee bjo slow and continuous)
my hands are going to rip in my palm, so I subbed 10 strict c2b pull ups for the MU
C) 5:19
Great to see that your back to being able to train fully! Look after yourself and train smart!
I would hit:
Five sets of:
400 Meter Run @ 95-97%
Rest 2 minutes
Session 1
Jerks based off 325
Used the lower percentages suggested. Working back into things
B) 16:25
C) 4:51
Session 2
Rowing 155 meters or more each interval
Really on the struggle bus having some back issues so didn’t attempt anything too heavy.
Front squat 210×4 then. 215
Clean. Complex. Up to 190
Du/snatch. Finally used a. 55# 1:46/1:57/1:55.
Ryan 13:16 woof
I need to stay light On my back so did 20 alt pistols instead of lunge 7:09. All walks unbroken.
Look after yourself Lacy. Best to get that back check out.
Thanks! I receive active release on it weekly. I just know when it gets close to a flare up and if I back off a day or two and do my exercises I am okay. Sometimes it’s hard when your mind wants to push and your body says..No! Not today.:)
Regional training – sort of a mix of yesterday’s and today’s program. Was able to train with some other regional athletes so we made it work with what we each had to get done. – clean complex sets (175,175,180,180,185,185,190) -jerk drills done, OTM jerks (165-185) – 5 min AMRAP s2oh/hspu/du – 2+ 7 hspu um my hspu were terrible!!! Not sure what was going on – (jumped in on dif wod) 5 rounds 200m run, 20 Ghd sit up, 8 MU I have no clue how long this took. It sucked. – strong woman stuff. I HAD and needed to… Read more »
Love that you can train with some high level athletes as you approach Regionals. The push will be great for you!
Tuesday offseason
Session one
A. 155/165/175 then 185/200/205 then 215/225/230/235/240/dna
No misses. Wanted to build over the course of the sets. Wrist feels a little jammed and started to hurt when catching the last few reps so didn’t go for 245
B. 3×265
Session 1:
A. 1- done. // 2- 95/105/110/115# // 3- 5×260 5×265 5×270# // 4- 295#
B. RX 19:09
C. RX 6:42
Session 2:
A. Done. 3643m
Late post from yesterdays training:
Worked up to 70kg on my snatch, felt good! Just need to get lower. I am still receiving this a little high, think I am nervous to fully pull myself under – more snatch balances!
Completed the EMOM from yesterday. Was at a globo gym so it was a little challenging with logistics and what was available.
Today is busy with wedding planning so we will be training tomorrow with todays session!
Did you scare everyone at the globe gym by your awesome feats of strength?!
A. Tall jerks 95/115/135/145
Jerks 235-270 had some shaky ones, had some REALLY nice ones.
Jerk drives all at 285
B. 14:34 RX MUs and DLs all UB but the box jumps overs just sucked
C. 6:17 RX All UB
Session 2
A. 3638m, tried to stay at 1:40-1:45 pace
Session two: 4002m
You nasty! That sucked
A. TJ all at 135 / Jerk with hold 245-275 / Jerk Dips X 3 @ 295
B. 15:31 (did in garage, so I did 5 semi-strict MU (low ceilings) and 295 on DL (U.B.) went light due to back.
C. Done – (30sec Handstand holds (garage) and 70# DB lunges)
A. Row – this evening
Ladies, are you able to overhead yoke carry 100ft with an actual yoke (empty of weight, but not the barbell/kb setup)?
Sooo I did the yoke carry today (180#). This is a new movement for me, took me a few tries to get comfortable getting the walk started. But finally got 50 ft, then rested and on my second 50 ft I had to take 3 breaks. I did it with a girl who finished 2nd in our region. She didn’t have any trouble lol! I am not going to skip this, going to continue to work on it. It’s tough! How about you!?
What kind of yoke have you got?
Off Season
Session 1:
A1- Done
A2- Tall Jerks 65/85/95/115
A3- Jerk with holds. Very gradual build when things felt quick and sound 255-290#
A4- 305/310/310
B. 19:20 RX happy to get under 20 today. All MU’s broken 4/3.
C. 7:55 RX not very clean on HSW today.
Session 2:
Rowing done.
Summary distance without the additional coasting meters – 3733m
All splits around 147-150m
Will be lovin up some rest day tomorrow. Great week so far! Thank you.