Workout of the Day**
A.
Three sets, not for time, of:
15′ Rope Climb x 2 reps
Double-Unders x 50 reps
Kipping Handstand Push-Ups x 10 reps
Toes to Bar x 10 reps
B.
Regionals Event 2
7 Minute Ladder of:
3 Overhead Squats
Start at your anticipated starting weight.
Rest exactly 2 minutes, and when running clock hits 9:00, perform the following . . .
Regionals Event 3
For time:
30 Burpee Muscle-Ups
C.
Rest until fully recovered, and then . . .
Regionals Event 1
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45 lb Barbell)
30 Pull-Ups
**This weekend, and the weekend of May 31 you will be testing portions of or the full iterations of the Regionals events. The first week will be our baseline, and you will smash those results by the time May 31 comes around. For both of these weekends, if you have the opportunity to perform the events in their competition order with approximately 4 hours of rest between events, please do so. If you can only train once per day, please follow the template listed above.**
A) Done
B) OHS: Started at 255lbs. failed, then hit it, then got 2×265. Stopped to be fresh for Burpees/Muscle Ups.
Finished 30 in 4:52.
C) Jackie: 5:51… rowed 1014m in 3:42 and unbroken on the rest. Not too much room for improvement and I ripped my hand :(. Felt decent overall though. 100s tomorrow is/is not gonna be fun, hehe.
Oh, and that was a 4 second PR. Rested almost 30s in between.
I mean rested almost 30min between B and C.
A.Done
B.Got to 130lbs x 3 reps, these felt amazing, so glad I can start at 125 😀
I got 9 burpee muscle ups, it took me about 3min to figure out how I was going to jump into a false grip, so glad we get to practice this. My goal is to get 20 on game day 😀
C. I could not finish Jackie, I was hanging by my fingers 🙁 Row was good, need to work thrusters. Goal is to do this in high 8’s, low 9min
A. Check, took it slow and easy on the rope climbs so I wouldn’t aggravate my arm. B. OHS – 195. Should start at 185 next time, or whatever weight the next starting point is, instead of 135. I ran out of time working up by 10lbs/set from that far down. 2 minutes of rest Burpee MU – 10:51. Spent a lot of time stopping the rings from swinging and playing with strategy. At 7 minutes I had about 22 done. C. Jackie minus the PU’s – 6:20. 10 HSPU sort of in place of 30 PU’s just because –… Read more »
A) Done
B) OHS: Started at 185lbs. Got 185,195 and 205 pr.
Finished 30 in 6:55. Every rep was solid…could go faster with better conditioning.
C) Jackie: 6:46 faster on the row slower on the thrusters….but 4 sec faster than wed …tough love..
A) Done
B) OHS: Started at 125lbs. Got to 130lbs (failed the 135 on third rep….will get it next time!!!!)
Then:
17 Burpee Muscle-Ups
C) Jackie: 8:17 (8:39 on Wednesday)
A) Dpne
B) OHS started on 125, and only got 130, 135(fail)
6 burpee muscle ups
C) “jackie” 8:38 min lots of breaks between thrusters
C- Done in am @work 6:18
20sec transition between row/thrusters
A- 2Rnds short on time
B- 235.2 missed 3rd barely. Didnt pick up again.
Started @8min due to time constraints
C- 28 Burpee MU in 7min
Good run through. Know there is room for improvement.
Can anyone help me? I logged in for group 3 Regional prep and can’t see the programming. I can see all the other groups just not May 31 – June 2…
Thanks!
Hey CJ!
If we did Jackie on Wednesday, do you want us to do it again? Thanks!
Forget the question. I’m going to do it again with a different strategy (since I can’t do it all unbroken) and see which one is better. Cheers!
Hey CJ, should the team athletes be doing the same workouts (i.e. team workouts) or stick with this programming? What do you suggest?