Workout of the Day
A.
One set of:
Handstand Walk x 50-80 feet
Rest until fully recovered
Pull-Ups x 20-25 reps
(perform for rhythm and efficiency)
B.
At Regionals Strategic Pace:
21 Strict Handstand Push-Ups
21 Front Squat (195/125 lbs)
21 Bar-Facing Burpees
C.
Six sets of:
1 Legless Rope Climb (14′)
Perform these with the work/rest intervals that you plan to hit in competition this weekend.
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I will post a suggested session tomorrow for those of you who like to move a little bit the day before competition. For the rest of you, this is the last day. I wish there was a way that we could be at every regionals competition cheering for you all. My coaching staff and I will be there with you in spirit and hope that your preparation to this point serves you well.
Finally, we have a motto that all of our athletes go into competition with. I hope you’ll see the brilliance in it and apply it to your competition weekend.
“Satisfaction lies in the effort, not in the attainment. Full effort is full victory.” – Mahatma Gandhi
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TEAM WORKOUT OF THE DAY
A.
In same-sex teams of 3 (MMM or FFF) for perfect timing and transitions, not necessarily for time:
30 Thrusters (135/95 lbs – 10 each team member)
9 Rope Climbs (14′ – 3 each team member)
21 Thrusters (7 reps each)
6 Rope Climbs (2 climbs each)
15 Thrusters (5 reps each)
3 Rope Climbs (1 climb each)
Practice game speed of transitions and movements, but it’s ok to allow your transitions to be more relaxed. Use this as an opportunity to work on perfecting the finer elements of this event.
B.
Complete rounds of 6, 4 and 2 reps of:
Strict Handstand Push-Ups
Hang Power Cleans (160/110 lbs)
Bar-Facing Burpees
Concentrate on perfect movement quality, not speed of the workout.
C.
Three rounds of:
Run 200 Meters
15 Pull-Ups
Run 200 Meters
10 Deadlifts (275/185 lbs)
Run 200 Meters
10 Toes to Bar
Good Luck this weekend everyone! Can’t wait to watch. The only way you can know for sure is by giving it all you have.
A. Done
B. 4:36 (felt strong(er) on the HSPU)
C. Every 20 seconds
Thanks for the programming, CJ. I’ve done all of this programming solo, so I know when I’m out in front of thousands of people and competing alongside my fellow Central East Regional athletes, I will push myself to levels I didn’t while training.
Thanks CJ and crew for preparing us for regionals and for the training that’s helped get us to regionals. This is a dream come true! Good luck everyone!
A) one length of 120
B) 4:02
C) was able to do every 30s for 5 then waited about 45 seconds for the sixth. This is a massive pr for me.
Thank you so much for all your help and good luck to everyone competing this weekend.
Awesome job on the PR Wesley! Now go in with confidence with those rope climbs! 🙂
Good luck Wes!
a) done
b) 3:58
c) done. I went every 20s
Huge thank you to CJ, Tino and Nichole! Thank you for the awesome program. I feel well prepared and cant wait to finally compete 🙂
Cant wait to watch you Lukas!
Can’t wait to follow along online Lukas!
CJ – big thanks to you and your coaches for the great program. I have been following since Oct. Since Monday I’ve been dealing with some kind of lat/intercostal strain so have kept the training very minimal. But last weekend went well and am feeling ready to give full effort this weekend! This will be my first time doing the team comp so I am really excited.
Thanks so much!
Good luck to you and your team Michael!
A. 5:53. Did it the way we have to do it at regionals. Everybody steps on the mat before rope climbs, and so on…:)
B. 2:04
C. 12:42. All unbroken
Good luck Espen!