Click here to access the 2017 Regionals Prep Program!
Primary Strength Session
A.
Build to today’s 1-RM Push Press
B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest as needed
Primary Conditioning Session
Off-Season Conditioning Option
Complete as many rounds and reps as possible in 20 minutes of:
4/3 Strict Muscle-Ups
8 Box Jumps (40″/30” – step down after each rep)
60-Foot Handstand Walk
14 Overhead Walking Lunge Steps (with one 80/55 lb DB)
On the box jumps, focus on the concentric activity and come down under control.
OR…
Granite Games Qualifier Prep Option
A.
Complete rounds of 42, 30 and 18 calories/reps for time of:
Assault Bike (for calories)
Wall Ball Shots (30/20 lbs)
Rest 5 minutes, and then…
B.
For time:
21 Bar Facing Burpees
21 Front Squat (205/135 lbs)
120-Foot Handstand Walk
15 Bar Facing Burpees
15 Front Squat (205/135 lbs)
120-Foot Handstand Walk
9 Bar Facing Burpees
9 Front Squat (205/135 lbs)
120-Foot Handstand Walk
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:
Single-Leg Reverse Hypers x 15-20 reps each leg
Rest as needed
Bulgarian Split Squats x 8 reps each leg @ 41X1
Rest as needed
B.
Three sets of:
Wide Grip Pull-Up x 8-12 reps
Rest 30 seconds
Banded Tricep Push Down x 30 reps
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Rest 2-3 minutes
C.
Five sets of:
200-Foot Prowler Sprint
Rest 30 seconds
200-Foot Reverse Sled Drag
Rest 4 minutes
Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.
Rowing Endurance Option
Four sets of:
Row 1000 Meters @ 2k PR pace
Rest 90 seconds
Primary strength PR push press 120kg (+10kg) Deadlift- worked up to 180kg double overhand grip with no belt – reset at the bottom without bounce Strength accessory Double Kettlebell bulgarian split squats 32/32kg x 8 each Leg at prescribed tempo Single leg Rev Hypers done Wide grip pull-up 3×8 Banded tricep pushdown – double 2inch bands (1 each arm) 3x30reps Hammer curls 3×12 12kg each arm #pumpcity Prowler sprints 60kg x 5 sets Reverse sled drags – just dragged the prowler back to start Conditioning – Session 2 (2hours later) Off-season conditioning 4+42 Had to use a 40kg KB –… Read more »
Primary condit
A)10:01 (dropped on last set wit 5 to go. Not happy)
B)12:27 (15-12-9 @185 n 40′ on HSW) I haven’t been getting upside down like I need to regularly and paid.
Primary Strength
A. Push Press – 235
B. Deadlifts – 185/225/265/285/320
Gymnastics Work
Will be getting more strength in next week after travel
Primary Strength: A. Built to 137.5# (7.5# PR) B. 140/165/190/205/235 Off-Season Conditioning: 4 Rounds plus 10 reps. **forgot the lunges on the 4th round and completed them after the clock ran out. *Scaled to 2 strict muscles ups *scaled to 20 freestanding hand stand kick ups/handstand walk attempts *Scaled to a 45# DB for lunges Strength Accessory: A. Reverse hyper x 20 reps with 110# (not single leg) Bulgarian split squats with 35# KB’s B. Wide grip pull up x 8 Banded tricep push down done with blue band Dumbbell hammer curls with 25/25/20# DB’s C. All 5 sets of… Read more »
Awesome work on the push press pr!. Sounds like a pretty solid day! ?
Play with some Handstand marching to see if it helps your handstands.
Wall Facing Handstand marching x 60 seconds
https://youtu.be/GMH4WnMvgzk
Thank you! & I’m looking forward to trying out the handstand marching!
What’s the sub for HS walks?
Wall Facing Handstand marching x 60 seconds
https://youtu.be/GMH4WnMvgzk
Strength: A: worked up to a moderately easy 240, still more there but had to stop to get out of the way for class. Drive was great, shoulders were definitely taxed from the sHSPU this week. Strength interrupted because I was challenged to the class workout: Push Press (115): 15-12-9-6-3 Rope Climbs: 5-4-3-2-1 5:27, I won, yay. B: 225/275/315/335/385 Skipped off season because no space. Accessories: A (booty gains): done with band on a GHD and 35lb DB for split squats B (beach muscle gains): done although I might have to switch to short sleeve dress shirts given how ginormously… Read more »
#bootyandbicepgains
Primary Strength Session
A. 1-RM Push Press
145✅ 155❌
B.Deadlift
*Set 1 – 50% x 8 reps✅
*Set 2 – 60% x 6 reps✅
*Set 3 – 70% x 4 reps✅
*Set 4 – 75% x 2 reps✅
*Set 5 – 85% x 2 reps✅
Primary Conditioning Session
Off-Season Conditioning
4 full rounds
Strength accessory
C. ✅Sled + 90#
Morning session:
A) 245 pr is 265 so I’ll take it for today
B) 210/250/295/315/355 these surprisingly felt smooth today
GG: first one done in 8:53 this was really fun, the second one in 23:14 this was not as fun haha front squats in a workout like that are a weakness for me and they ate my soul but I was happy to at least get them all in 2-3 sets
Afternoon session:
Rowing intervals:
3:27/3:31/3:35/3:35
Strength Accessory
done and ready for a good recovery day tomorrow
That second portion of the conditioning got spicy! Nice work pushing through!
Primary strength:
A. Push press 135# 15lb pr 🙂
B. Deadlifts 90/125/130/140/150 posterior felt trashed
Off season conditioning:
3+8 did strict mu mod(got the first rep of strict muscle up then had to mod),wall facing handstand march for 30sec each time(struggled with these), and used a 30lb db
Great job on th e PR!! Legs should feel a little shaky today after the deadlifts 🙂
Primary Strength Session :
A. 235# (10# PR)
B. Up to 335#
GG Conditioning : 12:29 Rx & 28:29 (185#)
Best metcon i’ve ever done with the 30# ball. Sets felt effortless. Second metcon was brutal.
Strength Accessory Option :
B. Done with 30# DB’s
Yeah Alec congrats on the push press PR!
Strength
A) 255 – 10lb PR heck yeah (if the class hadn’t been using all the 2.5s might have 260)
B) 245/290/335/360/405
Accessory
D) DB hammers @ 35lbs – needed a mirror to check the definition
Conditioning saved till tonight & got called in. I’ll have to do it tomorrow.
Awesome work on the PR Barry!
Thanks Tino
A. I personally believe I have a weak push press compared to my jerk but I got 260 failed 265. This is my PR B. 225/265/315/380. So I never do this but I felt great and all these deadlifts were so easy. I went for a PR… I got 465 weighing 165, pretty pumped about it. Sorry Tino ? I just really wanted to go for it. Off-season 6 rounds. I had no idea how to go about this workout. The strict muscle ups were pretty easy. Box jumps were kinda hard to stay on pace. Handstand walk ub everytime.… Read more »
If your feeling good don’t be scared to push the load, just try and not do it for every exercise every day 🙂
Congrats on the PR!
Thanks Tino!
second session: did B) from strength accessory: 12 pull-ups, purple band for tricep, and 15lb-25lb-20lb hammer curls (I experimented a bit). I unfortunately did not find it too pumpy 🙁 I was looking forward to the pump, I must have gone too easy on the tricep pulldown using a lighter band… then rowing conditioning: -row 2k for time, in order to find my max 2k row: 8:40, I wasn’t too exhausted after this, which means I could have gone harder -then did 2 sets of 1k row at my 2k max pace (which ends up being 2:10/500m). 4:23 /4:22 (my… Read more »
Morning Session:
Deads
8 @185
6 @215
4 @255
2 @265
2@305
then 1RM Push Press: 185, failed 205 twice but definitely have it in me.
Did the rowing conditioning right after this, finished 15:00
Afternoon session:
Primary conditioning surprised me, I’ve never done more than 2 or 3 strict muscle ups and I did 3 in a row and 16 total! All in all satisfied with 3+12. Used 70lb DB Bc that’s all we have and 30′ box
All accessory work after this done.
Great work on those strict muscle-ups Jake!!
Primary Strength
A. Push press upto 120kg
B. Deadlift 110/132.5/155/165/187.5kg
Off season Conditioning
5 rounds rxd
Strength Accessories
B. Done
Primary Strength
A) 225(10#pr)
B) off of 500
Off Season
3+1. Got held up on second set of MU’s but pulled my head out of the ground and recovered well.
Accessory
A) hyper +170 splits up to 50#dbs.
B) 12, and hammers up to 30#s.
C) lord help me.
Congrats on the push-press PR!!
What happened to C? you not like the sled drags? 🙂
Drags were great. Pushes wrecked me
session 2:
Acc. work done.
sled drags were brutal.
added in 5×3 strict MU to make up for not doing the metcon
Assault Bike = Sled Drag
Sled Drag = Assault Bike
Session 1
A. Up to 155 (20# under my 1 rep.?)
B. Off 305
Session 2
GG
A. 16:59 (UB wb on last set, those felt great)
B. 15:38
S1
Row Intervals
I did 5 sets. All at 3:25
S2
Push Press
275
Felt off today with my push Press timing. This weight normally is pretty easy.
Deadlifts done off 535
I had a few people with me training today which was nice and we ran Regional Event 3
I was 50 feet short of finishing under the cap. Fun workout but the back half wall balls were extremely hard.
Accessory pump work done.
them rows though!
Strength
A. 245
B. 235-280-325-350-400
Off-season Conditioning
2+12+20ft.
Shoulder didn’t wanna do strict muscle ups
Used 70#kb and did 16 lunges