May 13, 2017 – Regionals Prep W2and3

Primary Training Session
A.
Five sets of:
Front Squat x 5 reps @ 4211
Rest 2 minutes

Pay attention to the tempo – four second descent, two second hold in the bottom.

B.
Three sets for times of:
15 Alternating Dumbbell Snatches (80/55 lbs)
Rest 60 seconds

Focus on efficiency and cycling rhythm.

C.
Two sets for times of:
1200 Meter Assault Air Runner, TrueForm or Woodway Run
immediately followed by…
Four rounds for time of:
4 Strict Handstand Push-Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats
Rest 10 minutes between sets

Perform this wearing a 5.11 Weight Vest. Run the 1200s at your desired competition pace, and hit the four rounds as fast and hard as you can.

D.
Three rounds for time of:
100 Double Unders
60-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.

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

Rowing Endurance Option
Four sets of:
Row 1000 Meters @ 2k PR pace
Rest 90 seconds