May 16, 2017 – Regionals Week Three

Session One
Openers and Activation

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions

x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s “heavy” Front Squat.

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean x 1 rep

Start at 70-75% and build to today’s heavy single.

C.
Three sets of:
Barbell Hip Thrusts x 12 reps @ 10X1
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed

D.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Supine GHD Hold x 60 seconds
Rest as needed

Session Two
A.
Three sets for times of:
100 Double-Unders
40 Wall Ball Shots (30 to 10’/20 to 9′)
5 Rope Climbs (with rope cut 5′ off the ground)
Rest 4-5 minutes

B.
Two sets of:
Run 1200 Meters @ desired event pace
(wear your weight vest for this)
Rest 6-8 minutes