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Weeks Two & Three Regionals Athletes click here to access your 2017 Regionals Prep Program!
Primary Training Session
A.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM
B.
For time:
18 Bar Muscle-Ups
9 Deadlifts (405/275 lbs)
14 Bar Muscle-Ups
7 Deadlifts
10 Bar Muscle-Ups
5 Deadlifts
Rest until the running clock reaches 15:00, and then…
C.
Three rounds for time of:
5/3 Legless Rope Climbs
12 Parallette Handstand Push-Ups to 8″/6″ Deficit
Be safe with this training session. If that weight is too heavy for you to perform safely in training, scale it back.
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.
Strongman Training Option
A.
Two sets for max weight of:
90-Foot Harnessed Sled Pulls
immediately followed by…
90-Foot Yoke Carry
B.
Two sets for max time of:
Farmer’s Hold
Rest 2-3 minutes
The weight should be roughly 90% of the weight you can handle for 150-foot carry. Just pick it up and hold for as long as possible – goal would be 60 seconds or more.
C.
Two sets each arm for max weight of:
150-Foot Single-Arm Reverse Sled Drag (Left Arm)
150-Foot Sled Sprint
150-Foot Single-Arm Reverse Sled Drag (Right Arm)
150-Foot Sled Sprint
Rest 4-5 minutes
D.
One set for max weight of:
400-Meter Sandbag Carry
Running Endurance Option
Four sets of:
5 Minute Run @ moderate pace followed by 200 Meter Sprint at 90% effort
Rest 2 Minutes after each set
Strength
A. Cleans done @115kg across
Strongman
A. Sled drag 75/90kg
Yoke 170kg
B. Done
C. Done
1st round used sled+60kg
2nd round used sled +50kg
D. Done, not sure of the weight, roughly 40-45kg
Also did 4x1km row from a couple days ago
Primary Strength
A. 205 (no misses)
Morning session: A) did 230×4 240×2 and 245×2 they all felt really good and smooth B) 8:45 Scaled back to 335 on the deadlifts and did 335, maybe scaled too much but next time I’ll do a little more weight, still a tough workout though. C) 14:52 I knew 15 legless rope climbs would take me a year to do so I did it like they will at regionals where you have to climb up almost half way legless and then use your legs Afternoon session: Strongman work A) sled pulls with 8 45s on the sled pulling inside the… Read more »
Running Endurance Option:
Done
Strongman Training Option :
B. 70# KB’s for 2min
C. Done @215#
D. 80# Sandbag
Good day of training ??
A. 275,290,280,280,280,280,280,280
B. 12:57. Used caution on deadlifts. First pullup/bar muscle up movement I’ve done for a couple weeks. Right arm did good.
C. 16:00 Scaled to regular rope climbs and completion. Felt inflammation on first legless.
Elbow issues?
Lower right bicep.
Make sure your taking car of it dude!
Primary Training Session
A: all@265
B: 12:29 Rx’d. BMU need some work. Two misses. Deads were not too bad.
C: completed. Had to stop after two rounds for the class. Legless rope climbs were chewing me up. Need to do those when programmed. Deficit HSPU were pretty good.
Strongman-done
Running tomorrow.
Feeling good. Had to reorganize and plan better. Locked in now.
Primary:
A. 135×4 sets and 140×4 sets
B. 12:58
*Scaled bar muscle ups: 12 – 9 – 6
Did singles throughout
*Scaled deadlift to 225#
3+3+3/3+2+2/3+2
C. 11:39
*subbed rope climbs for 5 L-sit towel pull-ups per rope climb. Only did 10 total per round
*sclaed hspu to L-seated DB press w/ 30# DBs 6+3+3/4+4+2+2/4+3+2+1+1+1
Strongman Training:
B. Farmers hold w/ 70# DBs – 1:40, 1:16
C. Both sets of the Sled complex done w/ empty rogue dog sled 1.2 (120#) WOOF.
C&j most at 245 then climbed 265 then 275 jerks didn’t feel right today. Con 1- 8:13 those are heavy deads for me. Ouch. Bmu went pretty good. No sets unbroken but minimal rest between smaller sets. Ripped my hand for first time in like 9 months. 2- changed to 10 min emom 8 strict deficit hspu 8 strict c2b Had big crew training with me today and not enough ropes or paraletts Good week for me but been feeling really tired lately. Having trouble recovering I think. Still staying strong and getting faster so that’s good but can’t seem… Read more »
How’s sleep and nutrition?
I’m eating 3600 cal a day 50 carbs 30 protein 20 fat I weight 210 and get about 260 to 270 grams of protein Carbs come from oats rice sweet tatos. Cut out some of the dairy and replaced with peanut butter and which did lean me put a little more without cutting cals. I get some dark skinned berries in before my workouts. 50 grams of carbs in the form of dextrose in post workout shake. I sleep between 7 and 9 hours a night unless I have to work late or early and have scaled the distances in… Read more »
That’s fucking solid bro.
Sounds like you are half way to being a vegan… go vegan! ??
I can’t do that. I love chicken, beef, and pork, and meat in general
Primary A) Started at 85%(245) and after missing two went down to 235, and missed two more. Nearly muscle cleaning these things but jerk went to trash today. gotta focus on getting down now. Fixed the low back arch(most of the time) and now gotta get back to dropping. B) 13:25. Deadlifts felt great at this weight but my BMUs were all singles. C) Did not time. had to tape my hands up after tearing on last DL, then after 3 legless swapped for parallel bar pull ups 3×10. tear just wasn’t happy on the rope. Parrallettes felt good though.… Read more »
B)7:01 @315(with that hammie issue kept it light not to hurt it again) went unbroken on first set of BMU, pr
C)just got through didn’t time with rounds of 3/10
That’s been a good few days now. Have you had it checked out?
Yeah we’ve been working on it. Guy says to stay light and been doing a lot of maintenance and recovery on it
Clean and Jerks
305
Conditioning
8:26
15:31
I did strict deficit to the 55s for the hspu.
Primary Training Session
A. Clean & Jerk x 1 rep @ 85% of 1-RM ✅
B. 13:48 (deadlift @225)
C. 13:48
A. Clean and jerk up to 135 lbs, which is about 90%, consistent B. 7:39. First set DL 235lbs (5-4 reps), form was not good so I dropped to 225 for next two sets (4/3 and UB last set). Bar MU 14-4,9-5, 6-4. C. 14:09. Our rope is shorter than 15′ do I did 2 seated legless and 1 legless for each set. It was the first time I ever do HSPU on parallettes, so it took me a long time to figure out where to put my hands, how wide, how close to the wall etc. Probably did close… Read more »
You’re a huge reason why, thanks Tino!
A. Clean and jerks at 260. Very smooth B. I did yesterday’s squatting bc I wasn’t able to make it to the gym 160/195/240/295/335/365/365 C. First metcon was done in 6:12. Flew through this.. first 18 were ub… didn’t even mean too but they felt so easy (I think I can do 30 ub after feeling how easy they felt) deads were at 375. All singles. Second set of muscle ups was 8+6 third set was UB. Second metcon was 10:34. This was just miserable lol. So much resting to avoid failing on something.. scaled rope climbs to 3’s. Extra:… Read more »
Super consistent on your lifts this week. Keep up the great work!
You’re a huge part of the reason, thanks Tino!
You’re putting in the work dude!
Built to heavy 50ft sled drag. 545lbs loaded onto sled, then had to have someone help me get 600lbs on sled started
Session one
Ankle knee and shoulder stabilization
Did a few clean and jerks at 185. Got worked on yesterday by our massage therapist so still feeling pretty beat up haha
Conditioning:
Did 36-28-20 cal on assault bike instead of deadlifting
9:31
Going to get really good at bar muscle ups this year
Scaled to 3 legless. Assumed paralletes were kipping
15:23
A) All done at 205. Super consistent. B) 9:43 Rx. Knew the DLs would be challenging but knew I could do it. DLs in singles. Bar MUs: 10-8, 7-7, 10. Felt good during the warm up but was a different story after the Bar MUs. C) 14:57 Rx – thought this would be the easy part.. after yesterday and part B I hit the legless rope climbs feeling a little heavy and my lats were a little spent so long rest between reps at the end. But all done. Didnt know how to measure the deficit with parallettes so probably… Read more »

A. 225-252
B.
For time: (20:24)
21 – 15 – 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
Directly into
18 – 12 – 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 – 9 – 6:
Squat Cleans (155/105)
200 Meter Run
C. 
3 Rounds not for time
100 Double-unders
12 Parallette HSPU
Looks like you still got in some pretty good work!
Yeah, I enjoyed doing both of those. Going to hit some bar muscle ups next week in the gym cuz that’s definitely a weakness of mine.
A. Done off 205
B. 12:05rx (all DL UB…huge for me, but I knew I couldn’t pick it back up if I let go. Ha)
C. 11:10rx