April 7, 2014 – Regionals Groups 1-4

Workout of the Day
A.
Four sets of:
Bench Press x 5 reps
Rest as needed

B.
One set for max reps of:
Bodyweight Bench Press x Max Unbroken Reps in 60 seconds
(Ladies – perform this at 2/3 Bodyweight)

C.
Every 12 minutes, for 48 minutes (4 sets), complete the following for time:
Row 2000 Meters
(Ladies – Row 1800 Meters)
150 Double-Unders

Goal here is to maintain some consistency on each set. I would like to see times for each set within 15 seconds of each other…which is only possible if you are consistent with your rowing pace and double-unders. Breathe calm in transition and maintain focus throughout double-unders.
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Programming Note – I would 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 on the weekends. 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.

If you have not already done so, please help us out by answering the following ONE question survey: Regionals Prep Schedule Survey