Click here to access the 2017 Regionals Prep Program!
Primary Strength Session
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerks x 3 reps
Emphasize speed and footwork, not load.
B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk x 1 rep
Build from approximately 70% to today’s heavy single.
C.
Build to today’s heavy Jerk-Grip Overhead Squat
Barbell must be jerked from the front-rack position, and then overhead squatted. Do not bump the barbell to your back prior to the overhead squat.
D.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest as needed
Primary Conditioning Session
Off-Season Conditioning Option
A.
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 20/15 Calorie Assault Bike
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 7/5 Muscle-Ups
Minute 4 – Rest
OR…
Granite Games Qualifier Prep Option
A.
Complete 20 rounds for time of:
5 Pull-Ups
10 Push-Ups
15 Air Squats + Jump to Target
(touch a ring or pull-up bar 6″ above your standing reach)
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.
Three sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed
Barbell Hip Thrusts x 10 reps @ 10X1
(go as heavy as possible)
Rest as needed
B.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed
C.
Three sets of:
20 Dumbbell Lateral Raise
20 Dumbbell Front Raise
20 Dumbbell Strict Overhead Press
(perform as a complex)
Rest 2 minutes
Rowing Endurance Option
Twelve sets for meters of:
60 seconds of Rowing
Rest 60 seconds
Set the monitor for intervals, and note meters achieved in each of the twelve intervals. Set an aggressive pace early, and try to hold within a 10-15 meters of your first score throughout the session.
I did the AAB in AM from the regionals template 38/37/40/39/38/40/37/39 cals Also did weighted dips and FR reverse lunges 4×8 each leg Lunges 60/70/80/90kg 4×6 Weighted dips bw + 12/20/24/32kg My issue has always been starting too hot and playing catch up. Trying to teach myself how to pace better and then work to push near the end. Primary A)up to 65kg B) 125kg (10kg pr) C) working on mobility with the narrow grip but got closer each go – spent 10 mins doing just the bar D) 120/145/170/195kg – didn’t even try 2×90% tonight (216kg) Off season 15… Read more »
Strength done in am
Primary
A)40kg warm up
B) 122.5kg – PR (5kg)
C) 90kg
D) 170kg final set I did a single – PR (5kg over 1 rep)
Off-season
Done – Rx (it was disgusting :/ )
Primary Strength:
A. 65/65/70/75
B. 115/120/125/130/135/137.5/140/142.5/145/
147.5/150/155
C. 35/55/65/75 — these weren’t pretty. Thoracic spine is so stiff.
D. 140/165/190/220/250
Off-Season Conditioning: done
Cals done 15/12/12/12/12
bbjo: 45-50secs
Muscle-ups done 4/4/4/4/4 all sets unbroken — Very happy with this!
Strength Accessory:
A. Banded March w/ 20# wall ball
Hip thrusts done with 165/185/195
B. Partnered curls/side lying raises done
C. Dumbbell complex done with 5# plates. Burn, baby, burn!
Get on some thoracic mobility Kalynne!! It will only make your muscle-ups even better 🙂
Tall Jerks w/ 95lbs
Split jerk up to 305 beltless
Close grip OH squat 225 (shoulder felt funny)
Deadlifts up to 435×2 beltless
GG conditioning 20:05
DB shoulder complex w/ 15’s
Tall Jerk: 75-85-95-105 Split Jerk: 185 up to 265… failed 275 twice. None of them felt good. All shoulders and no back. Had a hard time getting my head thru. I’ve noticed I do this a lot when I don’t use real blocks and have to makeshift. 265 is still 90% so I still feel good about it. Skipped OHS for the reasons above. OHS and overhead positions are a pretty comfortable thing for me typically. Deads: 235-285-335-385-stopped. Back end had no more pull to do the 2 @90%. Been doing the accessory work at lunch (because I don’t have… Read more »
Accessory work was 3 x banded marches (3 mins), barbel glute bridges at 225-255-285.
4 sets of each of the two db raise/Hercules hold complexes.
Then 3 rounds of 20 strict db press with 30lbs, and 30 tricep pulldowns.
Thanks dude! 39 ain’t to bad so far 🙂
Get on that mobility and maybe some bodywork if you can tomorrow. You still put in some solid work and it’s good to see you getting in the accessory work.
It’s where I see the biggest improvements when I do the extra stuff!
Strength:
A: 44/88/110/110
B: 154/176/198/220/242/253/ 264/275/286/297/308(98%)/321(f)
Tried 321 a couple more times, so very close!
C: 264
D: 225/270/315/360/405
Off season: scaled to 15/8/5 because I was pretty spent from all the lifting, set a goal to go unbroken on mu and succeeded, so there’s a little victory. Also worked on consistency on the speed on each station was able to keep the work within about a 5 second difference.
Glad I’m not the only one scaling after the past few days. Feel like I got hit by a bus!
Is it okay to do 3 training sessions in one day?
For example,
Session#1: Primary Strength Session + *Strength Accessory Option
Session#2: Primary Conditioning Session *Might do some/All of the strength accessory work in this session instead of session #1 depending on how long the conditioning piece is.
Session#3: Assault Bike Conditioning Option
Sure, as long as you feel you’re able to recover and continue to make progress. Be smart with the volume and make sure it’s productive and you’re not just doing it for the sake of doing it. ?
Invictus Gymnastics
Primary Strength
A. Tall Jerks (Front Rack) – Bar/65/95/95
B. Split Jerk – 190/195/205/215/225/235/235/235(f)/225(f)/225/225/225
C. Jerk Grip OS – 135 (no lifters and definitely felt this in my knee)
D. Deadlift – 180/215/250/285/320
Strength
A. 135,145,155,165
B. 265,270,275,280,285,290,295,300,305,315,325,335,F350
C. 325. Believe this is a PR OHS as well.
D. 245,295,345,395,445
Conditioning
Granite Games prep
A. 20:23. Replaced pullups with t2b. Could not find rhythm in squat jumps.
Additional
Yesterday’s 4 sets of 500m running. 1:44,1:47,1:52,1:48
325 is a whole lot of weight! Great work!
Primary Strength :
A. 95#
B. 245#
C. 185# (Still need to work on shoulder mobility)
D. 385# (10# PR)
GG Conditioning : 23:06 Hurt way more than I thought it would.
Strength Accessory :
C. 12# DB’s (Tried to go Ub each set)
Seems to be a running theme on the conditioning piece 🙂
Great work on the deadlift PR!
Am session: surfing back home :):):) Pm session: Primary strength: A) tall jerk up to 75 lbs B) solo jerk up to 145, which is 1RM and felt solid but hit the blocks at 150 on the dip and my mind never recovered C) jerk grip OHS up to 130, jerk was the problem at higher weight. D) DL: 135-164-185-215-245lbs, felt good and went for a PR and managed to do 275 lb deadlift for one rep, 10lb PR!! Primary conditioning off season: I think I did this wrong. I was scared of the bike so decided to only do… Read more »
Didn’t do it wrong just need to trust your fineness a little more! Pretty good day all round!
Congrats on the deadlift PR!!!
Session 1
A. Up to 75
B. 145-150-155-160-165-175-185-190-195-205F-200-205
C. Up to 165, ran out of time
Session 2
D. Off 305
GG 22:23
AM Session
Primary Strength
A. Tall jerks upto 55kg
B. Split Jerk upto 147.5kg
C. Jerk grip OHS upto 110kg in metcons
D. Deadlifts 8×110/6×132.5/4×155/2×177/2×190/2×197.5kg
Loaded the bar wrong for the final set so did an extra set of 2s
Rowing option
All between 295m-311m
Primary Strength Session
A:95,105,115,125
B:225,235,245,255,265,275,285,295,305,315miss,315miss,315. Was making small errors on my dip for the first two. More of a mental and technique issue than strength! I am pretty pumped by that!
C:205. Did not attempt very heavy weight today. Movement felt really awkward at first and took me a minute to figure out. I will attempt heavier loads next time we do this.
D: 8×265,6×325,4×375,2×425,2×480. Felt good.
Primary Conditioning Session
GG Qualifier
23:43 Rx’d. Wanted to go sub 20. Those jumping air squats are death. Cindy on fire is no joke!
Strength Session
A: done
B: done
C: done
This one is going to hurt a little on Friday 🙂
Primary Strength Session
A. ✅ 3 tall jerks
B. ✅ 1 split jerk 190#
C. ✅ Jerk grip overhead squat 185#
(Overhead squat no problem but the jerk)
D. Deadlift
*Set 1 – 50% x 8 reps✅
*Set 2 – 60% x 6 reps✅
*Set 3 – 70% x 4 reps✅
*Set 4 – 80% x 2 reps✅
*Set 5 – 90% x 2 reps✅
Primary Conditioning Session
Off-Season Conditioning Option
A. Got all the muscle ups UB and burpees BUT the assault bike
12/13/13/14/14
Not far off the assault bike! It’s getting much better!
Primary Strength A)95’s across. Could feel myself punching under(good) B) 4 misses. Couldn’t seem to get above 80% today, but took it as an opportunity and focused on keeping back from over arching and a new foot positioning to assist with that. I’ll chalk that up for success. C) 95#. Way forward coming up, but was able to keep driving through center foot. More of this! D 250×8, 300×6, 350×4, 405×2, 455×2 Primary Conditioning EMOM did 12cals, 10 burpee box jump overs, and 5 MU’s. Amazed at how ‘good’ this felt. Didn’t feel guilty for only twelve cals yet, but… Read more »
Solid session with lots of good takeaways. Nice job adjusting accordingly.
Session two
Shoulder warmup
Tall jerks: 45/65/95/105
Split jerks: 185/205/225/245/255/275/285/295/305/315/325/335
Deadlifts off 405. Hit all sets with no back pain the entire time and 365 felt moderate which is cool because I’ve been getting pinned at later sets lately
Rowing done with technique emphasis
Posterior chain finally deciding it wants to join the party!
Primary strength:
A. Tall jerks 35#
B. Split jerks built to 130#
C. Jerk grip ohs 35lb bar. Need some work here for sure
D. Deadlifts 90/105/125/140/160#
Off season conditioning:
15 cals on airdyne, 7 bbjo, 3 unbroken mu
Strength accessory:
A. Banded March with 45lb sandbag, did banded bridges instead of barbell(classes needed bars)
B. Done
C. 5lb dbs for lateral and frontal raises, 10lbs for strict oh presses
S1
Jury Duty ?
Dismissed tho
S2
Split Jerks felt terrible today. Got up to 325.
Deadlifts done. Loving the low volume and how easy these feel.
EMOM done.
Pumped to hit all muscle ups unbroken.
Some accessory.
Nice work on those muscleups!
Today’s training! I actually managed to do more things than I thought! Am Emom. ..pleased I managed all 5 sets of muscle ups u.b Hip thrusts up to 55kg Banded March done Pm Rowing programme…hated life during this! I pushed so hard!? 277m/276/276/274/275/272/270/268/260 /270/268/268 So stayed within the range and I went hard as possible every time 3 x 10 heavy reverse hypers (black band) 3 x 15 banded hip extensions 4 x 16 lunges (farmers hold 15kg/17.5) 4 x 6 weighted dips (5/10/15/15kg) 5 x 10 squats on boxes with Kettle bells attached to a belt dangling (40kg) 3… Read more »
Even with limitations still a pretty damn good day