May 2, 2017 – Regionals Prep

Primary Strength Session
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 90 seconds, for 9 minutes (6 sets):
1 Snatch Balance + 2 Overhead Squats

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below Knee + Snatch
(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

C.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

Primary Conditioning Session
A.
Seven rounds for time of:
15/12 Calorie Assault Bike
12 Chest-to-Bar Pull-Ups
9 Thrusters (135/95 lbs)

B.
Two sets of:
100-Foot Yoke Carry
Rest 3 minutes

C.
Three sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes

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.

Strength Accessory Option
A.
Four sets of:
Single Arm Dumbbell Press x 6-8 reps (Left)
100-Foot Overhead Dumbbell Carry (Left)
Single Arm Dumbbell Press x 6-8 reps (Right)
100-Foot Overhead Dumbbell Carry (Right)
Rest as needed

B.
Three sets of:
Barbell Hip Thrusts x 10 reps @ 21X1
(go heavy on these)
Rest as needed
Landmine Rows x 6 reps each @ 2111
Rest as needed

C.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

Aerobic/Gymnastics Skills Option
Three sets for max reps:
Row 500 Meters @ 80% of 500m PR Pace
45 seconds of Shoulder to Overhead (95/65 lbs)
Rest 15-20 seconds
Row 500 Meters @ 90% of 500m PR Pace
45 seconds of Overhead Walking Lunge Steps (95/65 lbs)
(pause for a full second at the top)
Rest as needed