Regionals
1st: Track Workout
A.afap
100m run x 5; run down, walk back (this is your rest).
Score = end time
B. afap
100m burpee broad jump
400m Run
50m front rack walking lunge 95/63
50m hs walk
400m Run
100m with barbell held overhead
400m Run
2nd:
A. SqT Clean + Hang Power Clean + Push Press + Push Jerk; build to max in 15 minutes
B. 5.4.3.2.1 of strict muscle ups
with 12 alt weighted pistols in between each set
C. 2 rds
500m row @90%
25 ghd Sit-ups
10 muscle ups
D. 20 min Row @2:15/2:23 – recovery
E. 20-30 min foam rolling / recovery
Team:
1st session- replace B with
Teams of 2 same gender
200m burpee broad jump
100m front rack walking lunge 95/63
400m run – both partners must run
100m hs walk
400m backwards run – both must run
200m with barbell overhead
*burpee, hs walk and barbell overhead can swap whenever needed – both partners can contribute
2nd session- replacement for B
B. Teams of 2 same gender – chipper style
2k row
100 ghd sit-ups
50 shoulder to overhead (155/108)
25/20 muscle ups
2016 Comp Phase
Rest Day
A. sprints done
B. Corey and I did together – 24:12
C. Clean complex – hit 260# limiter was the hang power clean
D. strict mu and weighted pistols done w 35#
E. Did the individual 2 round workout and got 7:30 all UB
F. 20 min row done
AM Session
A. 100m run x 5; run down, walk back (this is your rest)
B. Partner Workout with Sarita
PM Session
A. SqT Clean + Hang Power Clean + Push Press + Push Jerk; build to max in 15 minutes
70kg/154lbs
73kg – failed on push press
B. Teams of 2 same gender – Partner with Rachel
1k row each – split it into 500m intervals
100 GHD Sit-Ups – split into 25rep intervals
50 S2OH(155/108)
20 Muscle Ups
TIME: 17:07
C. 15 minute recovery row with Maddie