Wed, 041316

  

Regionals:

1st Session:

A. warmup: 

500m row x 3; increasing efforts; rest 1:30 between 

into, 

2 rds of 5 strict pull-ups, 7 pushups, 90’ dynamic movement

then, 2 rds of 1 legless rope climb to ceiling, 5 muscle up transitions low rings, with strict ring dips out, 10 Air Sqt pause in hole jump to box 24/20′

into athlete specific warmups for 1st session
B. Hang Power Clean x 2 + Split Jerk 

*can be done from blocks as well, above knee (eliminate back for those needing it)

C. High Blocks 3×5 Pull (straps); rest 2 min between 

D. 

200m run 

rest :20

400m run

rest :40

600m run 

rest 1 min 

400m run 

rest 1:20

200m run

rest :15

400m run 

2nd session :

A. 100 c2b AFAP

rest 10 min 

B. 30 DB / kb  Manmakers   50/35   53/35 etc

rest 7 min 

C.

1 min bike sprint

rest 9 min 

2 min bike sprint 

rest 8 min 

3 min bike sprint 

rest 7  min

4 min bikesprint 

rest 6 min 

5 min bike sprint 

Assistance Work today: 

10 min of Scap work 

20 min of foam rolling, time out this and draw out plan of attack for your recovery 

belly to wall HS hold :20-:30 second holds x 8-10

2017:

Competition:

1st session:

A. warmup: 

500m row x 3; increasing efforts; rest 1:30 between 

into, 

2 rds of 5 strict pull-ups, 7 pushups, 90’ dynamic movement

then, 2 rds of 1 legless rope climb to ceiling, 5 muscle up transitions low rings, with strict ring dips out, 10 Air Sqt pause in hole jump to box 24/20′
Am

A. Front SqT – 3RM @ 4 second pause in whole.  2×5@90% with pause also 

B. High blocks : above knee – 5 RM power clean + 2×5@90%

C. Weighted ring dips – 5rM – and at least 85–99% for 2×5
Pm:,

A. 100 c2b afap 

Rest

B. 50 KB manmakers 53’s / 35’s

C. 10-20 min recovery row 

Assistance Work for day:

1. 30′ OH Walks (heavy) X 5-6

2. 4-5 sets of 7-10 ub strict Hspu

3a. Suit case single leg step ups 7-9 reps each leg, then switch to other leg. 4-5 sets

3b. Single straight leg deadlift 8-10 reps X 4-5 sets 

Performance: (one session)

A. Front SqT – 3RM @ 4 second pause in whole. 2×5@90% with pause also 

B. High blocks : above knee – 5 RM power clean + 2×5@90%
C. Weighted ring dips – 5rM – and at least 85–99% for 2×5
D. 50 KB manmakers 53’s / 35’s

E. Recovery / Assistnce work – any extra time you may have.