April 26, 2017 – Regionals Prep Program

Primary Strength Session
A.
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat

B.
Every 2 minutes, for 16 minutes (8 sets):
Clean from Mid-Patella x 1 rep
(pause 2 seconds at mid-patella, then snatch)

Build from approximately 70-75% to today’s heavy. Same rules as last week, but with reduced pause length, the expectation is that you will build to a heavier load.

C.
Three sets of:
8-Second Clean Deadlift x 1 rep @ 8181
Rest as needed

Start with approximately 65% or lighter and keep your focus on maintaining proper positions and weight distribution. Use the 8-second ascent to feel the weight shift from the forefoot into the mid-foot as the barbell passes the knee; keep your chest over the barbell and stay patient in that position as the barbell ascends up the thighs; feel you hips coming up and under the barbell to elevate it – not kick it out. One the way down, maintain that same controlled 8-second tempo and hit all positions again in reverse. Use straps for this!

Primary Conditioning Session
A.
For time:
15/12 Muscle-Ups
20 Snatches (95/65 lbs)
12/9 Muscle-Ups
15 Snatches (145/105 lbs)
9/6 Muscle-Ups
10 Snatches (195/135 lbs)

B.
Three sets of:
Landmine Rows x 6 reps each arm
Rest as needed

C.
Two sets of:
200-Foot Overhead Yoke Carry
(drop every 50-feet, turn around and come back immediately – go as heavy as possible)
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 Alternating Reverse Lunges x 16 reps (8 each)
Rest 90 seconds
Weighted Stationary Dip x 4-6 reps @ 21X0
Rest 90 seconds

B.
Three sets of:
20 Dumbbell Lateral Raise
20 Dumbbell Front Raise
20 Dumbbell Strict Overhead Press
(perform as a complex)
Rest 2 minutes

Assault Bike Conditioning Option
Eight sets for max calories of:
2 minutes of Assault Bike
Rest 90 seconds

Running Endurance Option
Every 5 minutes for 20 minutes (4 sets)
500 Meter Sprint
Rest the remainder of the time.

Followed by 500 Meter Sprint sprint all out effort. Record your time.