Session One
A.
Every minute, on the minute, for 10 minutes:
Front Squat x 1 rep @ 85-90%
B.
Every minute, on the minute, for 8 minutes:
Clean x 1 rep @ 80-85%
C.
“2017 Regionals Event 3”
For time:
100-Foot Dumbbell Overhead Walking Lunge
100 Double-Unders
50 Wall Ball Shots
10 Rope Climbs (15-foot)
50 Wall Ball Shots
100 Double-Unders
100-Foot Dumbbell Overhead Walking Lunge
Men use an 80-lb. dumbbell and 30-lb. ball.
Women use a 55-lb. dumbbell and 20-lb. ball.
Time cap: 16 minutes
Session Two
A.
“2017 Regionals Event 4”
For time:
60-Foot Handstand Walk
10 Toes to Bar
10 Double Kettlebell Deadlifts
60-Foot Handstand Walk
12 Toes to Bar
12 Double Kettlebell Deadlifts
60-Foot Handstand Walk
14 Toes to Bar
14 Double Kettlebell Deadlifts
60-Foot Handstand Walk
16 Toes to Bar
16 Double Kettlebell Deadlifts
Men use two 150-lb. kettlebells
Women use two 106-lb. kettlebells
Time cap: 11 minutes
Morning session
Front squat x 1 EMOM x10
275-280
Clean x 1 EMOMx8
205, 205, 210, 210, 215, 215, 220, 235
Regionals event 3
14:29
Did all legless rope climbs cause we only have a 12ft rope, and had to walk all the way across the gym twice.
Wall balls- broke them up more than I’d like, but short breaks. Double unders were not pretty. I think I’ll be able to focus more when the time comes.
I think I can maybe get it all under 14.
Event 4
8:31
Ran 50′ to my hs start and used 106lb bolts for deads, moved them 5ft each set. All 30′ unbroken HS except 1
10/12 unbroken both
14/16 broke once on TTB and Deads
I think I can go unbroken on deads, they were just awkward
Event 3–
Finished with 50 feet OH lunges remaining at 16:00. The limiting factor was the wall balls. Need to push hard on that second set.
Event 4–
9:58 Didn’t have 150 lbs KB’s so I jimmy rigged three KB’s together to equal 148 lbs. all three were held together by resistance bands. It was super awkward doing the DLs like that so I think it’ll be a touch easier next weekend. All HSW in 30 foot increments.
A. Done at 285
B. Done at 245
Event 3- 15:58
*20min rest
Event 4- 13:09 (F that time cap, I wanted to finish this one)
Side note- my shoulders and lats were DESTROYED from event 3.
So much shoulder work on these!
A. Squats at 295.
B. Skipped cleans. Back tightened up again..
Event 3: had 50ft of lunges left when time cap hit. Way harder than it looked. Shoulders were burnt after first round of lunges. Hardest wall balls of my life lol.
Rested about 30 mins then..
Event 4 – 8:38. Much more comfortable here. All t2b ub. Hs walk done 30ft at a time.
My makeshift kb deadlift
Nice! We just loaded a bunch of 10lb change plates.
All about the second set of wall ball!
Session 1 A. Done @ 325 B. Done @ 285 C. Event 3 – 15:08 Need to push more on WBs, took more breaks than I would like. Tripped 4 or 5 times on first set of DUs, lame. Also need to stay steady and controlled on lunges, found if I went too fast I would get shaky in the lunges. Session 2 A. Event 4 – 9:55 HS walk under stress big weakness, just need to take time with them. Used 300lb axel bar for DLs, was able to do double overhand grip for set of 10 and 12… Read more »
That second set of wall ball is where you need to man up. They’ll hurt for everyone but the best athletes are the ones who can push through those.
Next time I’ll be thinking, “Tino says man up! So man up!” Love it, thanks coach!
A. Front squat 195 for 5/ 205 for 5
B. Clean 180 for 3/ 185 for 3/ 190 for 2
C. Event 3
Capped at 58 DU
I finished but the power shut off right after 16 min so we started a different clock and ended around 18:35ish
Event 4
7:50
Used farmer handles and stood on a plate
Was the limiter? Rope climbs?
No, the wall balls. Always. I think the rope climbs only took about 5 minutes. I was halfway done at 8 minutes and crashed on the second set or wall balls.
Need tasty checked into those. Just think, all year you’ve been throwing to a 10ft target. 9ft should be easy!!
I threw to 10ft today! Is it for sure 9?!
Session Two A. 8:58 drew out a map around my gym to running/walking transitions kind of replicated the video. Moved between each 1/2 set of DL and then walked forward 15 feet before I set them down at the next number marker. Also ran outside ~70 feet before handstand walking. ALL HS walking 30 foot increments. I can definitely clean this up and make things UB, just have to have the mindset now that I know how it feels. Feet were awkwardly narrow on DLs. “2017 Regionals Event 4” For time: 60-Foot Handstand Walk 10 Toes to Bar- UB 10… Read more »
How did this one feel? Is there a limiter or is it just go?
No limiter… Just go and figure out how to go UB for everything. Might try to film myself and see if I can speed up HS walking. I probably took 3 breaths before starting my HS walks and that can go down to 1 as well.
So just go fast…I like it!
Ankle Rehab- 30 min balancing, balance pad, PNF patterns, tib post, toe walking, heel walking Session One A. Every minute, on the minute, for 10 minutes: Front Squat x 1 rep @ 85-90%- based off 240-felt decent today 205,205,205,210,210,210,215,220 B. Every minute, on the minute, for 8 minutes: Clean x 1 rep @ 80-85% 175, 175, 185, 185, 190, 190, 195, 205 Went slightly higher on my percentages but cleans have just been to rough lately I wanted to work on something heavier. Worked on implementing a better bar path back in to me (like the video you sent) Bar… Read more »
What was the limiter?
Rope climbs were slow
Suggestions on deadlift weight for those of us who don’t have a 150lb db lying around. 315?
275lb. but I would advise double overhand so it taxes your grip a little more.
We have 100# DBs, would those work as well?
Yes. Duck tape 5lb. plates if possible but 100lb. should be fine
Even with the kb weight being 300?
315 dead is harder than 300lb of double kettlebell. Think of it like a trap bar. You can deadlift way more as you can use your legend not rely so much on your back.