Regional Training
1st:
A. AFAP
500m Sandbag Run 80/60
40 cal bike
30 Shoulder to Overhead (155/108)
20 bar facing burpees
10 muscle ups
2nd:
A. 3RM OHS – front the ground
*15 minutes
rest 10 min
B. 4 rds for time
2 legless rope climbs (15’)
100m shuttle sprint
4 Hang SqT Cleans (225/133)
100m Shuttle sprint
Team:
1st: break into teams of 2 for the muscle ups on rings
A. OHS – 3RM from the floor
*guys one bar, girls the other etc
**find max for the day here, but keep the cycling going through the athletes
rest like 3 min max after all have hit their last attempt
B. 7 min of burpee muscle ups
*athletes rotate after 3 reps
**go 2 athlete , same gender to set of rings here
rest few min following
C. 5 min max calories on bike
2nd:
A. Teams of 2 – guy girl
complete 3 rds for time
5 legless rope climbs
100m shuttle run (both athletes have to run)
5 legless rope climbs
100m shuttle (both athletes have to run)
15 Hang SqT Cleans (225/133)
100 double unders
rest
B. Athlete Specific – Individual Work
C. Recovery work – upper and lower
2016 Training Phase
Rest Day
A. 192# in ohs from the floor
B. 14 burpee MUs in 7:00
C. 60 cals
Pm.
A. Capped. Was in second set of third round of rope climbs. The positive is that it exposed another weakness that I’ll destroy before regionals. Kellie and Shannon destroyed that. Proud of you two.
B. Kip on rope & 5k row.
C. Stretch and recover.
2nd:
A. 148#
B. 12:38
1st:
A. Didnt have a sandbag so just ran the 500 m and subbed bike for rower- 12:56
AM Session
A. OHS – 3RM from the floor
75kg/165lbs – power cleaned all from floor
77kg/170lbs x 2… super close to 3… next time!
B. 7 min of Burpee Muscle Ups – Partners with Kel
Rounds: 14 +1 (felt good. used kip on last one)
C. 5 min max calories on bike
Calories: 47
PM Session
A. Teams of 2 – Same gender- Partners with Kel
Rounds: 93 double unders short of completing
B. Recovery Work
-15k Recovery Row with Maddie in THE SUNSHINNNE – Rowed around 2:20-2:25. Took about 23 mins or so
-Laid in the sun with the girls and Justin while Nick and Stephen did bicep curls….. in their tanks.
Really fun weekend!