Regionals Athletes, please click the week of your Regionals below to access your 2017 Regionals Prep Program!
Week Two Athletes (California, Central, Pacific)
Week Three Athletes (Atlantic, Meridian, West)
Primary Strength Session
A.
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 50% x 3 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 95% x 1 rep
*Set 8 – 95+% x 1 rep
Rest 2-3 minutes between sets for the last four sets.
B.
Build to today’s 2-RM Thruster – take the barbell from the ground
Primary Conditioning Session
Off-Season Conditioning Option
Five rounds for time of:
20 Wall Ball Shots (30/20 lbs to 10′ Target)
15 Burpees onto a 45 lb Plate
OR…
Granite Games Qualifier Prep Option
Every minute, on the minute, for 21 minutes:
Minute 1 – 5 Power Cleans + 10 Back Squats (155/105 lbs)
Minute 2 – 5 Dumbbell Burpee Box Step-Overs (55/35 lb DBs – 20″)
Minute 3 – 20 Double-Unders + 10 Chest-to-Bar Pull-Ups
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.
Assault Bike Conditioning Option
“Power Hungry”
For max calories:
3 minutes of Assault Bike
Aerobic/Gymnastics Skills Option
Three sets for times of:
1600 Meter Run
12 Bar Muscle-Ups
120-Foot Handstand Walk
Rest 4 minutes
Strength
A. Built up to 435 at 95%
B. 245. Failed at 255.
Conditioning
Granite games prep
A and C were fine. After two rounds into B my lower back tightened up. Used remaining sets of B to stretch.
Additional Assault bike
66 cal. Need to push harder and go +70.
15lbs. Back squat PR 445lbs. ?, Only 40 ish pounds away from triple body weight! My deadlift is right around he same as my back squat now is that a problem? I have trouble getting the bar the first few inches off of the ground, I this because of week hamstrings?
Great work on the PR!
Sounds like you need some serious posterior chain work. make sure your prioritizing the strength accessory work and strongman work. These will both really help.
Ok, will make Shure these stay a priority. Is there anything else I can do?
just keep doing the accessory work!
Strength:
A: 165/205/265/315/345/365/385/405
405 felt so good and 2lb less than my PR so went for 415, twice, no luck
B: got 235, which I think is 5lb less than my best push press, happy given that I despise max weight thrusters
Another strong showing dude! Nice work!
Couldn’t make it out to Andrews gym :(. So dropped in at crossfit Oakland!
Power snatch + snatch complex up to 245.
Then did their class wod
Did you win?
Just redid the assault bike conditioning piece and got 60 cals. Much better ??
Haha way to man up and put some work in. Not sure what you were doing on the first attempt 🙂
Morning session:
A) 140/175/225/295/315/335/350 for a 5# pr!
B) 225, got 1 at 235 but failed the second
GG emom done, sclaed to 135 and used 50# dbs cause thats all we had
Afternoon session:
Aerobic/Gymnastics skill work
10:26/10:28/10:37 went 7 and 5 on the bar muscle ups and did the hs walk in 30′ sections
Awesome work on that back squat PR!
Thank you! I’m having so much fun training and following the program and I think it’s starting to pay off. Only 50 more pounds until 400 haha, one day though!
Primary Strength Session :
A. Up to 355#
B. 220# (1RM is 245# so that might be going up soon ?)
GG Conditioning : Went 3 rounds rx , then scaled to 3 Pcl + 5 BS and kept the others Rx. Keep these emom’s coming because I wanna do one Rx soon ?
Assault Bike Conditioning : 44 Cals. Not my best score but I made it hurt. 10min after metcon
Primary Strength Session
A. Back Squat
*Set 1 – 40% x 4 reps✅
*Set 2 – 50% x 3 reps✅
*Set 3 – 60-65% x 2 reps✅
*Set 4 – 75% x 1 rep✅
*Set 5 – 85% x 1 rep✅
*Set 6 – 90% x 1 rep✅
*Set 7 – 90% x 1 rep✅
*Set 8 – 90% x 1 rep✅
Kept it at 90% for the last 3 sets!
B. 2-RM Thruster 145#✅ 150❌
Primary Conditioning Session
Off-Season Conditioning Option
10:47
Aerobic/Gymnastics Skills Option
✅
Legs are looking strong!!
You think? But i didnt make the 95%
And look at my tvruster that is just embarassing ??
Do you feel stronger?
I feel stronger in my upper body but feel a little stucked with my legs strength actually ?
Power Hungry: 72 cal
PR?
Never done it before!
Took er a little easy today. My knee was pretty darn stiff and puffy when I woke up today and I have no idea why. But I have strung together like 4 or so great weeks. Just needed an easier day today. A. Squated at slighter depth. Built up to heavy-ish then hit 5×10 light. Assistance lower exercises: Good mornings Standing calf raises No 2-em Thruster. Off season condo: (75 airdyne revolutions lol instead of wall ball) 10:04 Did aerobic condo very altered: 4 Minute airdyne 6 Muscle Ups 45 second hollow rocks. Good day tho. Just gotta have fun… Read more »
You’re 8 weeks into a cycle and your body will be a little beat up. Good to see you being smart and adjusting accordingly.
That’s true, coach. It’s been a good go. Definitely have made significant strength gains in the cycle. I’m also smarter than I once was!
“Train smarter not harder”
Back squat
355 PR
Thruster
205 almost had 225
Conditioning scaled to 15 reps on wall ball
Time was 10:52
Power hungry: 91
11 cal pr from September, but I shouldn’t have looked before hand. Could have easily had 100+
Solid improvement Jake!
Out of town visiting family so snuck in a quick workout at a globo gym
A. Back squats upto 175kg
B. 5 RFT
20 cal row
15 burpees
9:10
Solid work getting a session in!
Off-season conditioning:
8:27. 25 wallballs @20lbs to 11ft target. Burpees RX
Back Squat 385 soooo smooth. I stuck with just the one set at + but I had a lot in tank
2Rm thruster 215 last time 195
Off season Condo 10:22
So happy with my improvements. UB on WB but 4th set burpess slow. But again was thrilled that I did 4 out of 5 UB.
Great session
Awesome work Kevin!! Love seeing your hard work starting to pay off
Strength
A. Strict Press
Set 1: 5 @ 50% 56#
Set 2: 3 @ 60% 67#
Set 3: 1 @ 70% 78#
Set 4: 5 @ 60% 67#
Set 5: 3 @ 70% 78#
Set 6: 1 @ 80% 90#
Set 7: 5 @ 70% 78#
Set 8: 3 @ 80% 90#
Set 9: 1 @ 90% 101#
B. 3 sets
50 ft yolk carry
Rest 1 minute
1 min sled push, prowler with 210#
Rest 3 mins
Conditioning
“Power Hungry”
51 calories… this made me very uncomfortable it was fun I think my previous best was like 45 cal
Last time I checked this sport is aimed at making you uncomfortable 🙂
I love it! I have t felt like that for a while
Lunchtime Off Season Metcon: 9:49rx
Sneaking in some conditioning, I like it!
A.) 155/195/255/285/325/345/365/385F. Happy with how 95% has been feeling so I’ll take it!
B.) 225#, stopped here was extending in the back
C.) off season- 8:59
Primary strength:
A. Backsquat 70/90/115/130/150/160/165/170#
B. 2RM Thruster 115# legs died
Off season conditioning:
13:44, used a 16lb wb
Airdyne max cals for 3 min: 59
Primary strength
A)390 (5# pr)
B)stopped @225
Primary conditioning
GG – done (used 135, scaled to 6 c2b cuz I ripped on my 2nd ??♂️)