May 13, 2014 – Regionals Groups 3-4

Workout of the Day
A.
Three sets of:
40-60 foot Handstand Walk
Rest 60-90 seconds

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Snatch x 1 rep
*Sets 1-2 – 70-75% of 1-RM Hang Snatch
*Set 3-4 – 75-80%
*Set 5-6 – 80-85%
*Set 7-8 – 85-90%
*Set 9-10 – 90-95%

C.
Complete as many rounds and reps as possible in 25 minutes of:
50 Calories on Airdyne (or Concept 2 if no Airdyne)
10 Muscle-Ups
20 Strict Handstand Push-Ups
30 Toes to Bar
40 Alternating Pistols (with weight vest if possible)
50-Yard Sled Push (load this heavy)

I wanted to give you all a little break from the constant simulation of the Regionals events. We’ll get back to them again this weekend, but let’s switch up the conditioning a little so that you don’t lose your minds.
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TEAM WORKOUT OF THE DAY
A.
A.
Three sets of:
40-60 foot Handstand Walk
Rest 60-90 seconds

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Snatch x 1 rep
*Sets 1-2 – 70-75% of 1-RM Hang Snatch
*Set 3-4 – 75-80%
*Set 5-6 – 80-85%
*Set 7-8 – 85-90%
*Set 9-10 – 90-95%

C.
Two rounds for time, in teams of three (MMM or FFF):
Run 800 Meters
90 Pull-Ups
45 Ground to Overhead (135/95 lbs)
6 Trips Up and Back of Front-Racked Walking Lunges (135/95 lbs)
Run 800 Meters