May 9, 2017 – Regionals Prep

Session One
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 90 seconds, for 9 minutes (6 sets):
1 Snatch Balance + 2 Overhead Squats

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Suggested loading per set (by %):
55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 6 minutes (3 sets):
Back Squat x 1 rep @ 85%

Focus on controlled descent and speed through the concentric.

Session Two
A.
“2017 Regionals Event 1”
Run 1200 Meters (on Assault Air Runner, True Form or Woodway if possible)
immediately followed by…
12 rounds for time of:
4 Strict Handstand Push-Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats

Perform this wearing a 5.11 Weight Vest.

Rest 45-60 minutes, and then…

B.
“2017 Regionals Event 2”
Complete rounds of 21, 15 and 9 reps for time of:
Alternating Dumbbell Snatch (80/55 lbs)
Ring Dips

For this session, tie a belt or some form of strap on your ring dip station to enforce a standard similar to that used at the 2014 Regionals.

WEEK #1 ATHLETES – We suggest omitting any additional work. Just stick to the primary work this 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.
Four sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 30 seconds
100-Foot Farmer’s Carry
(go as heavy as possible; turn every 50 feet)
Rest 2-3 minutes

B.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed

C.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

Aerobic/Gymnastics Skills Option
Three sets, performed at 80-85%:
Row 600/500 Meters @ 24 s/m
100-Foot Handstand Walk
6 Strict Handstand Push-Ups to 8″/6″ Deficit
2 Legless Rope Climbs