Regionals Athletes, please click the week of your Regionals below to access your 2017 Regionals Prep Program!
Week Three Athletes (Atlantic, Meridian, West)
Primary Strength Session
A.
Build to today’s 3-RM Pause Back Squat @ 32X1
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean from Below the Knee x 1 rep
(pause 2 seconds below the knee, then clean)
Build from approximately 70% to today’s heavy.
C.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest as needed
Prone Chinese Plank x 60 seconds
(add weight either hanging from a belt or plate on hips)
Rest as needed
Primary Conditioning Session
Complete as many rounds and reps as possible in 10 minutes of:
20/15 Calories of Rowing
10 Hang Squat Cleans (135/95 lbs)
10 Chest-to-Bar Pull-Up
Go hard on this! This is a ten-minute effort, but we expect that you to give full effort to this session.
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.
Build to today’s 3-RM Tempo Bench Press @ 22X1
B.
Complete as many rounds and reps as possible in five minutes of:
5 Sandbag Ground to Overhead
50-Foot Sandbag Carry
Running Endurance Option
Ten sets of:
90 seconds on (moderate intensity)
30 seconds rest
Primary
A)135kg 3rm pause squats
B) 110kg clean below knee
C) 80kg bent o row, 30kg on hips Chinese plank
Wod
5-5-5-5-5 push press
60,70,80,90,90 kg
15 emom
1 – 200m run
2 – 12 T2B
3 – 10 push press 60kg
Primary Strength Session
A. Weight achieved: 170KG
B. Weight achieve: 135KG
C.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 @ 50KG
Prone Chinese Plank x 60 seconds @ 5KG added
Primary Conditioning:
(Row / Hang Power / C2B)
Rounds: 4 + 2
A) 115kg
B) Worked up to 102.5, focused on speed under the bar.
C) Completed (Row with 40kg)
Conditioning:
2R + 28 Rx (over confident with my butterfly chest to bar and they just fell apart, needed to toughen up with larger unbroken sets on HSC)
Keep a hold of that bar!
Primary Strength
A. Pause back squat 150kg
B. Pause Clean from below knee upto 130kg
C. Done, 75kg rows, 10kg planks
Primary Conditioning
4+4 rxd
Strength Accessories
A. 3rm Tempo Bench 110kg
B. Modified to 65kg dball clean
4+4 done 5 mins after conditioning
Primary Strength A. 3RM Pause BS – 260 B. Clean from Below Knee – 185×2/195×2/205/215/225×2 C. Sup Grip BB Row – 135/155×2 Primary Conditioning 2 rounds + 5 cals Legs were trash so had to sub in Hang Power Cleans and shoulders were smoked from jumping into class Class Metcon 6 minutes (30 sec work, 30 sec rest) Pull ups – 70 (15/15/10/8/11/11 > working on butterfly technique, practice makes perfect) 6 minutes (30 sec work, 30 sec rest) Strict Handstand Push ups – 30 (sets of 5) Highlight 15ft Unbroken Handstand Walk, excited to start using these in the… Read more »
Primary Strength:
A. Built to 180# (82%)
B. 120/125/130/135/140/145(f)/145/150
C. Sup-grip barbell row w/ 85#
Prone Chinese plank unweighted
10 min AMRAP:
3 rounds + 3 cals
Strength Accessory:
A. 3RM tempo bench press = 115# (failed 120#)
B. 5 min AMRAP:
7 rounds with a 44# copper bag.
Only strength today:
A: hit 345
B: 220/242/253/264/275/275/290/301(f) not a lot in the legs today, plus knee is a little bothersome
C: done, rows with 154
Look after your knee Taylor.
I seen you at regionals but didn’t get a chance to say hey.
Squat: 280
Clean: Started at 195, Got sloppy at 245. Went back to 225 and finished the remainder of sets there and worked on form.
Rows: 150lbs
Planks: 25lbs plate on my ass.
Skipped Metcon today.
A. 365
B. 320
C. Got a couple sets in before class
Primary cond. 4 + 11
Session 2
A. Failed 3rd rep on 255
B. 3 + 5 clean and Jerks with 125lb sandbag.
Was very challenge to lock the sandbag out overhead. But got had a couple good ones. Pretty fun WOD
A. Ended up hitting 3 @ 285 fairly easy so made the jump to 305 and it nearly killed me. Only got two @305 but I’ll take it.
B. Worksd up to 255 on this, felt good.
C. Done, 115 and no weight was plenty lol
All accessory work and extra conditioning done and primary conditioning 3 rounds. Body did not want to move after Murph but that got it going. I swear I didn’t take the weekend off, I hit fridays stuff and got a 300 clean! 25# PR. Cheers to a great week
Ugh feel so bad taking today off, I just had so much to do today with traveling and trying to make work at 3. Also my left knee is bothering me and I feel I may be getting tendinitis in it or something, so I really wanted to take today off. Feel super guilty
sounds like you needed a day for both knee and schedule. Don’t stress just make sure you hit tomorrow’s work hard! Be smart with your knee!
Ya I want to be smart with it bc I don’t want it getting worse. I’ll hit tomorrow real hard. Congrats on all the invictus teams and athletes. Y’all killed it
be smart and adjust accordingly, hopefully its just irritated and a few lighter days will help.
Thanks buddy, it was a fun weekend!
I think that’s what it is. Because everytime I come back from some rest it’s feeling almost 100%. 2-3 days off from squatting should help a ton
Primary Strength Session :
A. Up to 308# (Never tested a 3RM Pause before)
B. Hit 300# for a 20# Pr ?
C. 135# and 10# Plate
Primary Conditioning Session :
4 + 18 Rx (Would love this metcon to show up in GG ?)
Strength Accessory Option :
B. 3 + 1 (150# Bag)
That’s a huge PR!!! Great work!
Primary Strength:
A. 365lbs
B. 245/245/255/255/265/275/285/295 (hurt wrist so I had to catch them funny. Couldn’t lift as much as intended so)
C. Done
Primary Conditioning:
A. Bum wrist made it hard to move fast on the cleans with how I had to catch it. Only got 3 rounds. Body felt great, just couldn’t cycle the hang cleans.
Running endurance option!
Welcome back Alex!!!
Thank you Tino! Finally I am back on track! You coaching this Saturday morning? I will be there!
Back squat 295
Scaled to Clean pulls for today ended at 275
Found out today I have some labrum tearing unable to do any bent arm work for a week then have to start rehabbing it good news it doesn’t need surgery
Did Chinese planks and hip extensions wit weight vest
Running option
Not sure total meters true form ran out of battery after two sets
Be smart dude. I hope you heal up soon and can get back to full training.
Primary Strength Session
A. 3-RM Pause Back Squat @ 32X1
180#✅
B. Clean from Below the Knee
185#✅
C.✅
Primary Conditioning Session
3 Rounds + 15cal +10HSC +5C2b
Strength Accessory Option
A. 3-RM Tempo Bench Press @ 22X1
120#✅
B. 3 Rounds + 3GTOH
85# sandbag
Did murph yesterday with strict pull ups.
Strength
A. 375
B. 235,245,260,275,285,295,305F,305
C. Done with regular plank.
Conditioning
Assault bike instead of row. T2b instead of C2b. 4+1.
Additional
Running done. Felt good.
Primary strength:
A. 3RM pause back squat 135#
B. Clean below knee w/ 2 sec pause 140#
C. Bent over rows done @85, planks done
Primary conditioning:
2+14, @65 felt eh
Strength accessory:
A. 3RM tempo bench 115#
B. 3+51? (5g2o + 46ft) @60lb sandbag
Session 2
Accessory Strength
A. 225
B. 2+3 w/ a floppy 120# sandbag
Primary Strength Session
A: 365#. Felt good. More there.
B: 235,245,255,265,275,285,295,305,315. Felt very good today. Did an extra.
C: done
Primary Conditioning Session
4+29 Rx’d. Wanted 5. Needed quicker transitions and to push the row more.
Accessory strength
A: 240#. Felt good.
B and running later.
second session:
gymnastics class at the academy, worked on iron crosses, uneven bars, levers and handstands- I did a 5 ft handstand walk which is the longest I have ever walked haha ;p
feeling sore after this (probably b/c of Murph) so called it a day, ate a lot of oatmeal and sweet potatoes, and skipped the rest of accessory.