May 3, 2014 – Regionals Group 1

Workout of the Day

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First Session of the Day
A.
Perform the exact warm-up that you will perform prior to taking the arena floor for Event 4.

B.
Complete rounds of 21 and 15 reps for time of:
Strict Handstand Push-Ups
Front Squats (195/125 lbs)
Bar-Facing Burpees

This is your opportunity to learn from Wednesday’s effort. Did you open up with a big set and crash in the 15s or 9s on Wednesday? If so, use that perspective to structure an ideal pacing. Think in terms of keeping your sets conservative at the beginning and then becoming more aggressive late in the event.

Second Session of the Day – Approximately 3 hours after the first session
C.
Perform the exact warm-up that you will perform prior to taking the arena floor for Event 5.

D.
“2014 Regionals Event 5”
Ten rounds for time of:
1 Legless Rope Climb (14′)
Sprint 200 Feet

What can you modify from Wednesday’s training session to complete this event, in its entirety, faster than your first effort? Were you too aggressive early last time and spent time staring at the rope, or were you not aggressive enough in the later sets? Use whatever notes and data you gathered from the last session to improve upon your time this session. For example, if you finished in 11:00 last time, try to go up the rope on the minute this time and see if that helps you cut time off your total event. If you were at 5:30 or so, see if you can get on the rope every 30 seconds and cut a little bit of time.
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TEAM WORKOUT OF THE DAY

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A.
“2014 Regionals Event 4/5”
Same-sex teams of three (MMM or FFF), complete the following for time:
50 Thrusters (135/95 lbs)
10 Rope Climbs (14′)
40 Thrusters
8 Rope Climbs
30 Thrusters
6 Rope Climbs

Rest approximately 60-90 minutes if possible, and then…

B.
Complete rounds of 9, 6 and 3 for time of:
Strict Handstand Push-Ups
Hang Power Cleans (160/110 lbs)
Bar-Facing Burpees

Perform individually and note times so that you know where to stage the members of your team for this event.

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Dylan Weller (Canada West)
Dylan Weller (Canada West)
May 4, 2014 9:24 am

Forgot to post…

A) Check
B) 21’s at 6:00, 15’s at 11:00…
C) Check
D) 5:24 (faster then the other day) i am averaging the run to 220feet (because the target moves further each round)

Sarabeth Phillips
Sarabeth Phillips
May 3, 2014 9:00 pm

B. 6:36 went ub on everything but took a little longer on transitions trying to simulate the event.
Only had time to rest 10 minutes which turned out not to be good for D.
D. 8:59 2 mins slower than the other day due to B and a little muscle fatigue oh yea and at 4:30 am. Lol

Mike Eberts
Mike Eberts
May 3, 2014 8:02 pm

Listening to my body… Did event 6 instead. It was tough… I got 31 box jumps. Hoping to get back to the rower at regionals.

Krista Pell
Krista Pell
May 3, 2014 6:48 pm

CJ and team, do you have any clarity on the penalty for Event 6? how do the penalties work if a girl can’t do strict hspu? I understand the timecap but what is the actual penalty if they can’t do the fail 3 more than 1 time?

Krista Pell
Krista Pell
May 3, 2014 8:04 pm
Reply to  Krista Pell

Sorry, and I meant for team….

Nichole DeHart
Nichole DeHart
May 3, 2014 10:27 pm
Reply to  Krista Pell

Here is what the Games site says about the HSPU penalty:

If any athlete has 3 failed handstand push-up attempts their team will be time-capped for the event and receive a penalty for that athlete’s uncompleted reps. The athlete must also move forward to the hang power cleans. The athlete will then continue through the rest of the event as written unless they fail 3 attempts again on their next set of handstand push-ups, in which case they will be advanced again. The remaining athletes will perform their work as written to avoid additional penalty points.

Jacob Heppner
Jacob Heppner
May 3, 2014 4:39 pm

Spent the afternoon with Dylan Kelly!! Pretty cool to travel 3 hours and not know a person at all but get to know him through a couple workouts! We decided to have a mock regionals sooo…..
Event 4 full:
Jacob: 10:03
Dylan Kelly:10:16

Rest 15 min, worked on some pistols with Dylan

Event 5 full:
Jacob: 6:16, need to run faster and not jog
Dylan: 10 ish

Rest 10 min

Event 6 30 reps instead of 50
Jacob: 12:14
Dylan: 14:06

Eat a lot.

Niko Vandevoorde
Niko Vandevoorde
May 3, 2014 12:23 pm

Team:
A.Girls were in the middle of the round of 30 when 10 mins hit
Guys – 9:15
B. We all ran through this – my time was 2:45. Failed the very last hspu which cost me some seconds.

Cameron Currie
Cameron Currie
May 3, 2014 10:49 am

A. 9:05 (felt weaker at HSPU today)

B. 8:26

Jason Biggeman
Jason Biggeman
May 2, 2014 9:43 pm

Hey CJ, need to get it all done in the AM… Should I go for it all or skip B since it’s a solid one for me? A) is a HUGE weakness with strict HSPU so it is a must!

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