May 6, 2017 – Regionals Prep

Primary Strength Session
A.
Build to today’s heavy-ish…
Clean x 1 rep

B.
For time:
10 Squat Cleans (245/165 lbs), by 2:00
8 Squat Cleans (265/180 lbs), by 4:00
6 Squat Cleans (285/195 lbs), by 6:00
4 Squat Cleans (305/205 lbs), by 8:00
2 Squat Cleans (325/215 lbs), by 11:00

Primary Conditioning Session
For time:
1600 Meter Run (Assault Air Runner, TrueForm or Woodway Curve if possible)
20 Muscle-Ups
800 Meter Run
40 Strict Handstand Push-Ups
400 Meter Run
60 Pull-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.

Rowing Endurance Option
Two sets for times of:
1000 Meters @ 2k PR Pace
500 Meters @ 75-80% of 2k PR Pace
1000 Meters @ 2k PR Pace
Rest 6 minutes

Strongman Training Option
A.
Two sets, for max weight, of:
75-Foot Yoke Carry

Place your hands on the sides of the yoke so that you can press the yoke forward like a bench press, creating pec engagement (and internal torque). Place the yoke as far back on your back as possible (back…not low) so that the weight stays centered over your hips. Take short, quick steps keeping your hips square and legs slightly bent. This is the best structural exercise for the barbell squat, and one of the best exercises overall. It strengthens the thoracic structure (lats, pecs, etc…), the erectors (isometrically, in accordance with their primary function) and obliques.

B.
Two sets each arm for max weight of:
75-Foot Single-Arm Reverse Sled Drags
Rest 2-3 minutes

C.
Two sets for max weight of:
60-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes

The rope pull is one of the best exercises to get strong lats and healthy shoulders. Your focus should be to move your hands as fast as possible, and keep your chest horizontal to ensure that your lats stay engaged throughout. This is a short distance, so these should be heavy!

D.
Two sets for max weight of:
60-Foot Seated Rope Pulls

Brace your feet against something sturdy (a tire, yoke, heavy sandbag, etc…), and reach with your arms as far as possible and pull on the rope while driving with your legs – try to use your legs as much as possible as if you were trying to push something away with your legs. By the time you’re done, if you’ve gone heavy enough, your forearms and core will feel it.

E.
Two sets for max weight of:
150-Foot Sandbag Carry
Rest 2-3 minutes

A good goal for this distance would be to handle a bag that is 50% of your 1-RM Deadlift.