Click here to access the 2017 Regionals Prep Program!
Primary Strength Session
A.
Build to today’s 3-RM…
Pause Front Squat @ 33X1
Same tempo as last week, and your goal is to match or get close to the weight achieved last week. Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1 rep
Build from approximately 80% to today’s heavy single.
C.
Three sets of:
Clean Deadlifts from 2″ Platform x 5 reps @ 4111
Rest as needed
Primary Conditioning Session
Off-Season Conditioning Option
Twelve rounds for time of:
4 Strict Handstand Push-Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats
Please perform this session with a weight vest if possible!
OR…
Granite Games Qualifier Prep Option
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
Squat Snatch (185/125 lbs)
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:
Front Racked Walking Lunge x 20 steps
Rest 30 seconds
Death March x 20 steps
Rest 2-3 minutes
B.
Three Sets of:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed
C.
Two sets of:
100-Foot Overhead Yoke Carry
(drop at 50-feet, and come back – go as heavy as possible)
Rest as needed
Assault Bike Conditioning Option
Ten sets for max calories:
90 seconds of Assault Bike
Rest 60 seconds
Running Endurance Option
Four sets of:
800 Meter Sprints
Rest the amount of time it takes you to complete the distance.
Front squat 145kg (up 5kg from last week for an extra rep)
Squat clean up to 120kg – (1RM is 130) really got annoyed here. I could get the bar up but sucked at getting underneath it.
Tempo Clean deadlift 5 reps @140/145/150kg
Off-season – 12.25. SHSPU got me with the added weight. Flew through first half then died a bit. Grip was also a bit fried.
Primary Strength: A. Worked up to 155# (165# 2RM last week) B. 80% = 135/140/145/147.5(f)/147.5/150/152.5/155 C. 130/140/150 Off-Season Conditioning: 15:56 *Scaled SHSPU for L-seated DB press w/ 30# DB’s. Was able to complete 4 unbroken until about round 7 or 8, then did some doubles and singles. *c2b done unbroken with kipping. Still working on that dang butterfly. *no weight vest I was discouraged with my time after this workout. But I’m looking forward to testing this or workouts like this again when I’m able to do butterfly and SHSPU. Learning to enjoy the process. Strength Accessory: A. Front racked… Read more »
Lets see some video of your gymnastics posted on the FB page to see if we can help.
So apparently I needed to stop by the store and stock up on legs and midline because I didn’t have any today.
Strength:
A: tried to work up to 308, like last week, but wasn’t even able to get 2 reps, no midline
B: 220/242/264/275/286/297/308/319
C: all at 319
Off Season:
No weight vest, all UB: 11:33, about 60-75 seconds of this was battling for space with class
Accessory:
Lunges at 135
Death March with 35lb DB (didn’t really know what weight to use but I imagine I’m gonna be sore from these tomorrow)
I heard bed Bath and Beyond are having a sale…:)
That’s in beyond section right?
Strength
A. 330. +5 lbs more than last week’s 3rm.
B. 270,280,290,300,310,320,330,340F
C. 225
Conditioning
Granite Games prep
7:34. First snatch rep of the 9 and 7 rounds were failed reps. All muscle ups were unbroken.
Additional Assault bike
33,30,30,30,30,29,28,28,32,31
Primary Strength A. 3rm tempo FS upto 120kg Failed 3rd rep at 130kg but 2nd rep was better than last weeks 2nd rep at the same weight so I will take that as a win! B. Upto 140kg, clean felt a bit of today so happy to hit this C. Done at 140kg Off season Conditioning 11:01 rxd all unbroken, bit conservative at the start but finished with negative splits, need to push the squat pace Strength Accessories A. 60kg lunge, 22.5kg death march B. Done C. Oh yoke carry done with improvised yoke, these have improved heaps over the… Read more »
Primary Strength Session :
A. 286# Pr
B. Only 265# today ?
C. 245#
GG Conditioning : 15:35 Rx (Felt like this was a decent time for me since 185# is my 80%. UB Muscle Ups)
Strength Accessory Option :
B. 60# Rows and Empty Barbell
C. 3 Sets @ Empty Yoke and 1 Set @225#
Morning session: A) 245 which is what I got for 2 last week B) started at 230 and finished at 270 which felt smooth so I was happy with that C) 225/245/255 GG: 7:54 subbed 205lb squat cleans for the snatches because I am still working on technique and I want to be able to slowly add weight and not make my elbow angry. Heavy squat cleans like that are a weakness for me so I felt like that was a good sub to do. Afternoon session: Strength accessory A) 135/145/155 ouch lol.. 35lb DBs for the death marches B)… Read more »
damn crushed that bike
Thank you! I think it crushed me more than I crushed it though haha
You guys have some competition now!!
This is the best / worst news I’ve ever heard in my life. But don’t worry, I still check the regionals back blog page every day to keep my mind in check
Primary Strength Session
A.3-RM Pause Front Squat @ 33X1
175# same as last week
B. Clean x 1 rep
200✅ 205❌
C.Clean Deadlifts from 2″ Platform
175/195/195
Primary Conditioning Session
Off-Season Conditioning Option
18:26 (with 14# vest)
Primary strength:
A. 3Rm tempo front squat 125# up 5 from last week. Felt pretty solid!
B. Heavy single clean 135#
C. Clean deadlifts from platforms 125#
Off season conditioning:
18:36 no weight vest, one abmat for hspu
AM Strength A) 255 – feeling strong B) 235/245/255/265/270/275/280/missed C) 265 PM Had a bromance talk on the phone (took up some of my time for accessory gainz) Conditioning 20:21 – weighted vest game changer on breathing Thoughts: Broke SHSPU in 2s, C2B in 4s & had to kip. Probably took a little more time than I should have b/c didn’t want to burn shoulders out. Need to work more on C2B technique, having to kip slowed me down. Felt strong at 280 lb, max clean is 295. Even though I missed 285, I’ll take hitting 95%. All in all… Read more »
I hope the call was worth it and it didn’t cause you to lose all your gains 🙂
Definitely worth it. Had to ask him to be my best man. Then we went down memory lane, emotions ran high, tears were shed, etc, etc. Fortunately my fiancé understands (or at least that’s what I tell myself).
Thats pretty cool! i’m sure he was pumped. Congratulations!
Primary strength
A)290
B)275
Primary conditioning
GG – 5:56 BMU
MORNING A. Front Squat: Built up to 225 B. Squat Clean: Built up to 275 which is previous 1RM and was pretty easy. C. Deadlift: Never done these before, experimented with 275 but my thumbs were gone after this. Accessory C: 1st set empty yoke 2nd set +40 pounds AFTERNOON Primary: 11:22 with vest, did kipping HSPU otherwise Rx. Accessory A: 3×20 Lunge @95 got the job done. 3×20 death march with 35’s. Accessory B: DB rows 45 and that wierd thing done Bike option: ??? ended up with 280 calories and kept a 70 rpm pace throughout. Overall Great… Read more »
Lets stay clear of kipping. We don’t want you driving your head into the floor and destroying your neck. We have seen to many injuries over the years hence we never program them unless its coming up to the Open. Sub by doing negatives or L seated presses.
I’ve never heard that before today, learn new things everyday!
Strength
A. 265
B. 225-235-245-255-265-275-285-295
C. 225-235-245
GG Conditioning
19:28
All MU unbroken. Took me about ten minutes to figure out how to snatch again.
Put er all into one sesh today. A. 305 (matched last week) pumped about this. But holy crap I couldn’t keep the air in on the last rep! B. Up to 310 for heavy. C. 225/225/245. These help me a lot. Strength: Walking lunges 135/155/165 Death March with 45s Rows with 75# DBs Viking press done. Off season condo: Been all on the strength train lately.. No vest, so changed workout to: 4 Strict Handstand push ups (2″ def.) 5 Strict pull ups 12 med ball bear hug Squats Time: 11:26 Excited to have all push ups and pull ups… Read more »
Way to improvise!
Primary Strength A) 275. Felt so good here but 25 more pounds and i felt crushed in the bottom! B) 275. Felt great here too and then Clarked 285, chilled and went to try again; Clarked once more. Went down 40#’s to get a good rep on last set. C) 265, 280, 300. Felt good. Primary Conditioning Off Season- No Run. 25:53 Was very intimidated walking in to the volume and vest, but got last set Unbroken. No need to be scared. Strength Accessory Work A) 115 across for walking lunge and 50#dbs. B) 75# rows and 35,45,55 for half… Read more »
Did the running endurance work after court:
3:43, 3:34, 3:34, 3:34 – not super impressive but by far the piece that needs the most work. Legs felt a little heavy after the front squats, cleans, make up back squats and squat snatches from this morning…
Not as impressive as your “Heavy Amanda” but still a work in progress.
12 rounds for time:
9:39 w/ vest
Hspu ub
C2b unbroken except for 1 or 2 rounds when I felt like I was going to tear
Air squats were my chalk break
Didn’t feel fast. Might have chipped my teeth first set of C2b haha
Todays training…bit tight on time…
Personal Glute activation done
5 x harnessed sled pulls…100ft
70/90/100/110/120kg
Today’s strength accessory work done…death March done with band not dumbells
Lunges with 15kg dumbells
Rows..15kg
Assault bike intervals (90s rest as sharing with josh)
24/23/22/23/22/21/21/20/20/21
Session 1
A. Up to 205 (same as last week)
(I realize A preps for B, but couldn’t do these together today)
Session 2
B. Up to 200
GG – 6:51
Strength accessory
A. 70#/20#’s
Then…with a client who needed the company
3 rounds NFT
30 ghd’s
15 DL at 195
S1 Assault Bike 90s 47 – 36 – 36 – 37 – 33 – 32 – 31 – 33 – 33 – 36 S2 Front Squat 355 Last week I got 365 for 2 Clean 340 Deficit Deadlifts 355 Regionals Event 1 With 5.11 vest but just a run outside 22:38 8 rounds unbroken of hspu. Chest to Bars were really easy and much shorter to touch the vest. I should have pushed the air squats. That’s one area I can make up some time. I needed some time before kicking up on the wall but pumped with 8 of… Read more »
Nice work on the HSPU with a vest!
I was pretty impressed with myself but on a true form. I’m sure I would be a lot closer to the cap 🙁