Session One
A.
Three sets of:
Dumbbell Z-Press x 6 reps @ 2111
(focus on position and activation)
Rest as needed
B.
Two sets for times of:
100-Foot Dumbbell Overhead Walking Lunges (80/55 lb)
100 Double-Unders
50 Wall Ball Shots (30 to 10’/20 to 9′)
10 Rope Climbs (with rope cut 5′ off the ground)
25 Wall Ball Shots
Rest 8-10 minutes
Hit this hard. You should be moving through it at or faster than the pace you will hope to keep at Regionals.
Session Two
A.
“2017 Regionals Event 4”
For time:
60-Foot Handstand Walk
10 Toes to Bar
10 Double Kettlebell Deadlifts
60-Foot Handstand Walk
12 Toes to Bar
12 Double Kettlebell Deadlifts
60-Foot Handstand Walk
14 Toes to Bar
14 Double Kettlebell Deadlifts
60-Foot Handstand Walk
16 Toes to Bar
16 Double Kettlebell Deadlifts
Men use two 150-lb. kettlebells
Women use two 106-lb. kettlebells
Time cap: 11 minutes
B.
Three sets of:
Landmine Rows x 6 reps each arm
Rest as needed
100-Foot Sandbag Carry (heavy)
10 Sandbag Squats
Rest as needed