Workout of the Day
A.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15′ Legless Rope Climb x 1-2 ascents
(if you aren’t comfortable with these, switch to 2-3 rope climbs using your feet)
Minute 2 – Heavy Sled Push x 20 meters or 30-40 second effort
Minute 3 – 55/35 lb DB Man-Makers x 3-5 reps
(push-up + row left + row right + power clean + push press)
You will rotate through each of the above stations 10 times.
-OR-
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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Programming Note – For this week, we will have workouts for both Sunday and Monday. I would, however, like to get your feedback on the schedule between now and Regionals. In order to help you prepare to perform at your peak potential, I would like to gather some more information about your ability to train. I will try to structure training so that it fits the needs of the majority of our group.
My preference is that Regionals-qualified athletes shift their training schedules so that the bulk of the training volume sits on Friday, Saturday and Sunday in a given week. That proposed schedule would be as follows:
- Monday – Rest and Recover
- Tuesday – Training (60-90 minutes, single session or broken into two)
- Wednesday – Training (60-90 minutes, single session or broken into two)
- Thursday – Active Recovery
- Friday – Training (60-90 minutes, single session or broken into two)
- Saturday – Training – Possible Double Session
- Sunday – Training – Single Session
If, however, the majority of our athletes following this program do not have gym access or the ability to train on Sundays, I will stick with our standard schedule using Thursday and Sunday as the recovery days.
Please help us out by answering the following ONE question survey: Regionals Prep Schedule Survey
A) 1 legless rope climb every time
B) 20 m with 100 pounds on the sled ( hard as hell because coming back is inclined)
C)manmakers 2 first rounds 35… Scaled down to 30….
Any recommendations for those who don’t have access to sled/prowler?
1st minute -5 sets 2x leg less 5 sets x 1 leg less
2nd minute- Man makers 5×5@20kg second 5×4 reps
3rd minute – 100kg sled push 20m
Solid EMOM
1 legless every round
5 plates on prowler
3 man makers in the beginning then went to 2
My only comment on the programming is that I like how the volume will be on the weekends and I can do that. The only problem is that I’m in Japan and 15hrs ahead. So when you program something for Wednesday, I am actually having to do it on Thursday.
1 rope climb
Aprox 18m sled push
4 manmakers 25kg
A. 3 sets leg less rope climb, 7 sets (x2 ascents) w/feet;
sled pulls w/100 lbs (down and back parking lot);
30# db man makers x3 reps
3 miles easy recovery run after….so beautiful outside today!
Coach’s bonus to punish my weakness:
3 sets of tempo push-ups for max reps: 42×1, with 50 air squats for time b/w (working on depth). (12, 9, 10 and :57, :53, :48)
Min 1: 5 sets with 2 rope climbs and 5 with 1 climb
Min 2: 10 sets with 5 reps at 45# DB
Min 3: Subbed 200m row
Rope climbs are a big weakness. I have never worked on them until now after qualifying for regionals
A.
Min 1 – 3 sets legless, 7 sets w/feet
Min 2 – 30 sec AD
Min 3 – 3 sets of 4, 7 sets of 3
I like that proposed schedule! Works perfect.
30 min EMOM:
All rope climbs legless (~15 sec per climb); 30 second prowler push; 3 man makers
2 hours of trampolining
I prefer training on Sunday, resting Monday.
Your suggested schedule works well for me. I’m game 🙂
I can do Sunday but find it very hard to follow the program from Australia as the workout is not released until late in the day on the day of. Is it possible to get the workouts a few hours earlier so it is possible to follow the program the way it is meant to be done.
Sorry Lindsay, I know it’s a pain for our friends in Australia, but I can’t promise to get it out any earlier than 9:00 p.m. Pacific time. There are quite a few reasons, but one of the big ones is that many of our followers in the Pacific time zone are hitting workouts after work and I don’t want to move the forum to the next day until they have a chance to post their results.
I understand. Is it best to follow a day behind and catch up the last week or to follow on the correct day and not do any double sessions.