Strength Template:
Clean up to 3RM from the knee then drop set 2×3@90%
Clean deadlift 5RM then drop 1×5@90%
RDL 3-5×5 within 10% 5RM then -5% and -10%
Bent Over Barbell Row – climb to 5RM
DB Side alternating row – 5-7 reps x 4 sets each side
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2018 Regionals:
1st session:
a. Snatch Balance + 6 OHS; to max for the day
Rest 5-7 minutes
b. 3 rds
600m Ski erg
50’ OH Axle walking Lunge 155/110
40 double unders
30 gHD Situps
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2nd:
a. EMOM x 10
Minute 1: 1-1.5 peg board ascents
Minute 2: 30 banded sprint
*partner holds band around your waist ; lots of tension
**if no partner, do HEAVY HEAVY slow sled push
Rest 5-7 minutes
b. 10 rds
2 strict muscle up
4 strict HSPU 5/3” deficit
8 box jump overs 24/20
*move box each round
Then,
50/40 cal bike
*workout is completed once your done the bike
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2019:
Regionals:
Weightlifting:
A. Clean up to 3RM from the knee then drop set 2×3@90%
B. Clean deadlift 5RM then drop 1×5@90%
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Gymnastics:
EMOM x 20:
Minute 1: 1-1.5 pegboard climbs
Minute 2: 100m weighted run
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Conditioning:
3 rds
600m Ski erg
50’ OH Axle walking Lunge 155/110
40 double unders
30 gHD Situps
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Running:
Track
1. Warm Up
– 800m easy
– 6 x 50m surges on an easy walk back
– 400 moderate effort
2. Main Set 1
– 10 x 200m fast on 200m easy(Masters do 7 x 200m on an easy 200)
3. Main Set 2
– 800m hard- 400m split should be fairly close(Masters do a hard 400m)
4. Cool Down
– 800m easy
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Performance:
A. Clean up to 3RM from the knee then drop set 2×3@90%
B. Clean deadlift 5RM then drop 1×5@90%
C. 3 rds
600m Ski erg
50’ OH Axle walking Lunge 155/110
40 double unders
30 gHD Situps