Session One
Three sets of:
Run 1200 Meters @ desired event pace
(wear your weight vest for this)
Rest 6-8 minutes
Session Two
A.
Five sets of:
Back Squat x 3 reps @ 32X1
Rest as needed
Build to something heavy, but emphasize speed through the concentric portion of the movement. I want to see the barbell accelerate from dead-stop pause in the bottom quickly to the top position.
B.
Every 35, 40, or 45 seconds, for as long as possible – BUT DO NOT EXCEED 12 rounds:
4 Strict Handstand Push-Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats
Perform while wearing a 5.11 Tactical weight vest.
The goal here is to establish speed. If you fail to make a round in your goal time (35, 40 or 45 seconds), stop and note which round you fell off pace. Rest 1-2 minutes, and then start back up with the goal of re-establishing pace under your goal time. Do NOT accumulate more than 12 rounds over the course of this workout.
*Note – top athletes will be pushing this pace at or under 35 seconds. If you’re gunning for a top finish in this workout, use this as an opportunity to see how quickly you can push these sets – you have nothing to lose in training, so take a chance and set an aggressive goal.
Rest 45-60 minutes, and then…
C.
“2017 Regionals Event 2”
Complete rounds of 21, 15 and 9 reps for time of:
Alternating Dumbbell Snatch (80/55 lbs)
Ring Dips
For this session, tie a belt or some form of strap on your ring dip station to enforce the proper standard.
IF THIS EVENT HAS BOTHERED YOUR PECS OR SHOULDERS, PERFORM THE FOLLOWING INSTEAD…
Two sets for times of:
100 Double Unders
21 Alternating Dumbbell Snatches (80/55 lbs)
Rest as needed
Focus on the efficiency with which you’re cycling the dumbbell.