May 3, 2017 – Regionals Prep

Primary Strength Session
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 2 reps

Build from approximately 75% to today’s heavy double.

C.
Three sets of:
8-Second Clean Deadlift x 1 rep @ 8181
Rest as needed

If you performed this last week, try to use a little more weight this time while maintaining focus on your positions and weight distribution. If you missed it last week, start with approximately 65% or lighter. Use the 8-second ascent to feel the weight shift from the forefoot into the mid-foot as the barbell passes the knee; keep your chest over the barbell and stay patient in that position as the barbell ascends up the thighs; feel your hips coming up and under the barbell to elevate it – not kick it out. One the way down, maintain that same controlled 8-second tempo and hit all positions again in reverse. Use straps for this!!!

Primary Conditioning Session
For time:
60 Wall Ball Shots (30/20 lbs)
15 Muscle-Ups
30 Back Squats (225/155 lbs)
12 Burpee Muscle-Ups
20 Front Squats (225/155 lbs)
9 Strict Muscle-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.

Strength Accessory Option

A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 12-14 reps (6-7 each)
Rest 45 seconds after each leg
L-Seated Legless Rope Climb + Legless Rope Climb + Rope Climb
Rest 90 seconds

B.
Two sets of:
Overhead Yoke Carry x 200′ (100′ out & back)
Rest 2-3 minutes

C.
Two sets of:
Farmer’s Carry x 200′ (100′ out & back)
(as heavy as possible)
Rest 2-3 minutes

D.
Three set of:
15 Seconds of Dumbbell Lateral Raise
15 Second Dumbbell Lateral Raise Hold
15 Seconds of Dumbbell Front Raise
15 Second Dumbbell Front Raise Hold
15 Seconds of Dumbbell Strict Overhead Press
15 Second Dumbbell Strict Overhead Hold
Rest 2 minutes

Assault Bike Conditioning Option

Every 5 minutes, for 40 minutes (8 sets) for times:
50/35 Calories of Assault Bike

Running Endurance Option

A.
Two sets of:
600 Meter Sprint
Rest 3 Minutes
400 Meter Sprint
Rest 2 Minutes
200 Meter Sprint
Rest 1 minute

Take 3-5 minutes of rest after your 2nd set followed by….

B.
For time:
600 Meter Sprint @ 100%