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.
Every minute, on the minute, for 10 minutes:
Push Press x 2 reps @ 80-85% of 1-RM
(use blocks for these)
B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Sets 6-8 – Find today’s 1-RM
Rest as needed
Be smart. A training 1-RM considers mechanics and positioning. Save your lifetime deadlift PRs for competition, and instead work to improve your training PRs holding good mechanics.
Primary Conditioning Session
A.
Four rounds for time of:
60 Double-Unders
15 Shoulder to Overhead (155/105 lbs)
15 Bar Facing Burpees Over the Barbell
Rest until recovered, and then…
B.
Every minute, on the minute, for as many minutes as possible…
120-Foot Sled Sprint
Select the heaviest weight at which you can perform the first set in 10-12 seconds. The complete as many as possible on the minute until you can no longer complete your set in 15 seconds or less. Goal is to get 1-2 more sets than last week.
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.
Three sets of:
Single-Leg Reverse Hypers x 15-20 reps each leg
Rest as needed
Bulgarian Split Squats x 8 reps each leg @ 41X1
Rest as needed
Banded Triceps Extensions x 25 reps @ 1010
Rest as needed
B.
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
Rowing Endurance Option
Twelve sets for times of:
Row 250 Meters
Rest 60 seconds
Set the monitor to intervals with a defined 60 seconds of rest. Try to hold your time splits within a 4-5 second window throughout the 12 sets.
Session 1:
Primary Strength Session
A. 100KG
B.
Deadlift
Find today’s 1-RM – 220KG
Session 2:
Primary Conditioning Session
A. 10:27mins
Rest until recovered, and then…
120-Foot SledSprint EMOM
21mins
Session 1 – A. Every minute, on the minute, for 10 minutes: Push Press x 2 reps @ 80-85% of 1-RM (use blocks for these) @75kg B. Deadlift *Set 1 – 70kg x 8 reps *Set 2 – 85kg x 6 reps *Set 3 – 100kg x 4 reps *Set 4 – 112kg x 2 reps *Set 5 – 125kg x 2 reps *Sets 6-8 – 140kg , 145kg PB! Rest as needed C. Four rounds for time of: 60 Double-Unders 15 Shoulder to Overhead 50kg 15 Bar Facing Burpees Over the Barbell 14:29 Sessions 2 – 12 rounds :60… Read more »
Strong work today!
Strength
A) all at 65kg (shoulder is feeling weak in positioning due to a tight trap causing movement dysfunction, stayed light cause of this)
B) Worked up to an equal lifetime PB of 205kg, felt pretty good, possibly shoulder have jumped to 210.
C) no push sled available
Conditioning
A) I started this but peroneals tightened up badly, chose the smart option to stop and not cause a longer term problem.
Nice job on the deadlift.
Hope you feel better come Friday.
Primary Strength:
A. 10 min EMOM with 115# (85%)
B. Deadlift: 140×8/165×6/190×4/220×2/250×2/255×1 — stopped there.
Primary Conditioning:
A. 13:29
All dubs unbroken, S2OH: 10+5/8+7/6+5+4/6+5+4
B. 7 min completed with 130#. Min 8 took 18 seconds. (2 more sets than last week)
Strength Accessory:
A. Reverse hypers (both legsx20 reps) w/ 140#
Bulgarian split squats w/ 35# KBs
Banded tricep ext. w/ blue band
B. Dumbbell complex with 5# plates
Strength:
A: all at 207
B: 225/275/319/360/405/429/446/466
16lb PR
Conditioning:
13:56, engine needs some improvement, no space in the weightlifting gym for burpees over the bar so had to go outside to do them, approx 20-30 sec each transition from inside to outside to do burpees but still need to improve that cardio
Accessories:
2 rounds:
Single leg band reverse hypers on GHD
Banded tricep extensions
Congrats on the PR!!
Tuesday’s Back Squat Tempo up to 315 Cleans *Based this off my new clean PR of 305 and the first three sets I forgot to pause so I wasn’t very efficient today. Sore lats as well. I’m thinking I may base my clean off of 290 or so that or I will just have a rough couple of weeks adjusting. Thoughts? Condo 15 cal @ 1150 plus 10 @135 @6/4 and 4/4/2 (Should have done 5 and 5 instead of 4,4,42) 10 C2B UB 3 Rounds+ 15 Tino what is a good perspective for my rowing for calories? My pulls… Read more »
That’s all dependant onhow good a rower you are!
To push 4+ you need to be holding 1200+
True, I have a tedency to pace lot. So I will get on and see where I am at choose +25 cal/per for me to hit so I have a target
I will work on hitting 1200 consistently
Primary strength:
A. Push press x2 a min done @115#
B. Deadlift 90/105/125/140/160/175/185/200
25 lb form pr and 5lb lifetime pr!
Primary conditioning:
A. 16:26 @85
B. Made it 4 rounds with 50# on the sled
Awesome work dude congrats on the PR!
Session 2
Strength Accessory
A. 180×20, 53sx8, done
B. 10# done
Primary Strength Session
A: 210#. Stayed on the lighter end.
B: 8@265,6@320,4@375,2@425,2@480,525,
540, 550 miss. Started to round at 550. Felt pretty strong.
Primary Conditioning Session
A: 11:22 Rx’d.
B: completed.
Strength Accessory Option
A: done
B: done
Holy deadlift
PP EMOM: 5 sets at 195, 5 at 205 (bodyweight).
-205lbs is 84% of my all time PP PR.
DL: Up to 445 for 1. This is about 95%.
My legs are so damn long, it’s hard to get the hammies going on deads!
Yesterday’s Metcon: 3+30rx
I was pretty damn beat at this point. Did every movement unbroken, and for the hang cleans, I was pretty happy with that.
Then 3 sets of:
-25 GHD back ext.
-25 Tricep pulldowns.
Primary Strength Session A. EMOMx10 Push Press x 2 reps @85% ✅ B. Deadlift *Set 1 – 50% x 8 reps✅ *Set 2 – 60% x 6 reps✅ *Set 3 – 70% x 4 reps✅ *Set 4 – 80% x 2 reps✅ *Set 5 – 90% x 2 reps✅ *Set 6- 95% x1 rep ✅ *Set 7– 99% x 1rep ❌ Primary Conditioning Session A. 12:36 B. ✅ 4min @sled +40# (Stared at 90# and went down until i found a weight i can handle for 12sec. I guess a was aleady a bit burned out. bec 4min is embarrasin… Read more »
Strength
A. 230
B. 445 x 2. F465. Wasn’t there today.
Conditioning
A. 9:58. Everything UB. Burpees should be quicker.
Primary Strength Session :
A. 190#
B. Hit 407# for a 22# PR (:
Primary Conditioning Session :
A. 13:46 Rx (S20H is a huge weakness. Had to go 9/6 then 8/4/3)
B. 100# Sled for 6 sets
Strength Accessory Option :
B. Done with 10# DB’s
Big PR! Great work!
Came back in the evening to do the strength accessory work and rowing:
Subbed banded pull throughs for reverse hypers.
Back racked Bulgarian squats.
Used 5lb DBs for part B.
Then rowed. Averaged 1:00/round. Felt good outside in the sun. It’s been a rare sight here in Minneapolis!
Feel free to come visit Oklahoma. We have plenty of sunshine and humidity for your rowing/sweat it out pleasure. ?
Session 1
A. Done at 150 (85%) rack
Session 2
Conditioning
A. 13:27
B. Through 15 minutes at 75# (should have gone heavier, averaged :8, had to stop to coach)
Primary Strength
A. PP @102.5kg across
B. Deadlift upto 230kg, 10kg PR!
Conditioning
A. 11:13 rxd wanted all UB but not quite
S2O 15/15/15/10-5
DU 60/59-1/60/60
Burpees slooow!
B. Our sled track is only 60ft so gave myself 17 seconds per set to allow for the turn around – failed on the 16th minute
Strength Accessories
A. Done, 2x20kg KBs for split squats
B. Done with 3kg DBs
Congrats on the deadlift PR!!
Strength
A. 205
B. Worked up to 455
Conditioning
A. 11:08, used 135 for shoulders to overhead and single unders
B. Got 10 sprints
Pm session:
Strength accessory
A) single leg reverse hyper with 50lbs added
Bulgarian split squat 75-75-65 lbs, those hurt today!
B) dumbbell complex with 8 lbs, it burns so good:)
C) also did 3 RM tempo bench from yesterday, up to 110 lbs, didn’t push it much- I keep underestimating how sore my pecs are from the weighted push-ups in Murph!!
Strength 3 sets 8 Weighted Bulgarian split squats, 20# DBs with 4/3/2/1 tempo Rest 1 minute 8 RDL, 155# 2/2/2/1 Rest 1 minute 6 each lateral box step up, 20″ used less support than last week Rest 3-4 minutes Conditioning A. Did 10 reps on STO at 105# and 350m ski instead of 60 Dubs cause my calves are still so freaking sore from doing them last Friday. Mixed between step overs and jump overs, first time doing burpees jumping over the bar in 3 months ?? 15:39 ? B. Only got like 2 rounds including the dog sled was… Read more »
I’ve heard good things about the float tank. I’ll need to try it.
Will I see you this weekend?
Yes I was just going to text you! I’m doing open gym from 7-9am before I go watch Mitchell if you need to get a workout in! I’ll be there all weekend
He’s mine. You can’t have him.
OR we could all work out together ?
Primary strength
A)195
B)up to 430. First time over 400 since hammie issue. Felt good
Primary conditioning
11:13
Strength accessory
A)done
Good to see your numbers coming back up Rich!