Mike Abgarian from Team Back Bay with some tricks up his sleeve.
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Regionals:
1st Session:
Event 3
for time;
100’ Single ARM DB OH walking Lunge 80/55
100 double unders
50 wall ball 30/20#
10 rope climbs (stubby rope mimic if you don’t have)
50 wall ball
100 double unders
100′ single arm oh db lunge
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2nd Session:
Event 4
60′ HS Walk
10 t2b
10 kb deadlift
60’ HS walk
12 t2b
12 kb deadlifts 150/106
60′ HS walk
14 t2b
14 t2b
60’ HS walk
16 kb deadlift
16 kb deadlift
**Break up event 3 & 4; similiar to Regionals Scheduling for Individuals
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2018:
Weightlifting:
A. Push Jerk – 3 x 5 @90% of Mondays 5RM
B. Strict Press – 3 x 5 @90% of Mondays 5RM
C. Front SqT – 4 x 9 @72% @ tempo of 20X0
Conditioning:
Event 3
for time;
100’ Single ARM DB OH walking Lunge 80/55
100 double unders
50 wall ball 30/20#
10 rope climbs (stubby rope mimic if you don’t have)
50 wall ball
100 double unders
Running:
7 min running @80%, 3 min of running at 60% (working more of running stride), 5 min of running @85% (pick up pace), 2 min of running @60%, 3 min at 90% effort (relative to now), 1:30 rest (walking) – 5 min run @70%
Assistance:
a. DB SA Row 8-10 reps x 5 sets each side
b. 3 rds of 35 banded rear scap squeezes and 1 min foam roll each Lat
c. Crossover Symmetry protocol
d. accumulate 4-5 min in each split position