April 11, 2014 – Regionals Groups 1-4

Workout of the Day
A.
Three sets for time of:
15′ Rope Climbs x 3 ascents
Double-Unders x 50 reps
Alternating Pistols x 20 reps
Rest 2-3 minutes between sets.

B.
“Last Man Standing”
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):

Push Press x 1 rep
(start at 135/85 lb and add 10 lb. every minute)
——–
Front Squat x 1 rep
(start with the weight you finished with on the push press, add 10 lb. every minute)
——–
Picking up on the one minute segment that you would have been starting your next round of front squats…
20 Wall Ball Shots (30/20 lb) on the minute, every minute, for up to 7 minutes.

(If you make all 7 sets, terminate this portion of the workout and move on.)
(If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.)
——–
Picking up on the minute you would have been starting your next set of wall ball shots…
7/4 Muscle-Ups on the minute, every minute, for a maximum of 7 minutes.

(If you cannot complete all 7/4 MUs within the designated minute, your workout is over.)

The overall goal is to keep working for as long as possible…to be the last man/woman standing.

C.
Two sets of:
Row 1000 Meters
Rest exactly 2 minutes

Goal is fastest combined time, so post as follows: 3:22 + 3:33 = 6:55
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Upcoming Schedule

– The results of the survey regarding training schedule were pretty overwhelmingly in favor of training Friday, Saturday and Sunday on the approach to Regionals. That will be the template from which we work, and I will do my best to create some good modifications/suggestions for the handful of you that are unable to train on Sundays.