Workout of the Day
A.
Perform the exact warm-up that you will perform prior to taking the arena floor for Event 6, and then…
For time:
50-Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lb)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
You don’t need to do the full event. Know this…at this stage in the competition, the way up the pyramid will include some strategies on pacing and performance, but I believe the way down will depend much more on heart and desire. You will need to run on “feel” in determining your pace and breaks on the way down…and allow your desire to leave the arena with no regrets be your motivation to push harder than is comfortable.
Rest 3-4 hours if possible, and then…
B.
Perform the exact warm-up that you will perform prior to taking the arena floor for Event 7, and then…
“2014 Regionals Event 7”
64 Pull-Ups
8 Overhead Squats (205/135 lbs)
You need to get comfortable with an immediate transition from your pull-ups to overhead squats. The top times are not going to take much, if any, break between their last pull-up, the sprint and their first overhead squat. Take a chance in the gym so you know what you’ll be capable of in competition.
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TEAM WORKOUT OF THE DAY
A.
“2014 Regionals Team Event 7”
Male/female pairs move through stations of:
500-meter row,
partner completes 125 double-unders (each)
50 deadlifts (275/185 lb.)
partner holds barbell at the waist
50 toes-to-bars,
partner hangs
B.
“2014 Regionals Team Event 8”
M/F/M/F/M/F Relay – Each member completes the following for time:
49 Pull-Ups
7 Overhead Squats (185/115 lbs)
A.16:05(Deadlift 170# my mistake satting)
B.2:49
A. 25:28 ring dips are clearly my weakness. I’d love to be able to get them all done in within the time cap come Sunday
B. 4:10. Big improvements each time. Happy about this
A. Skipped; did 50 wall balls at 40lb
B. 3:22
A. 14:14. Is this a good enough time to start on the way down? Took it slower so I would have more in the tank on the way down. Your thoughts on this?
B. Will do tonight.
I think you will have to push a bit on the first part of this. You definitely don’t want to empty the tank but make sure you aren’t being too conservative. You want to walk away feeling like you left everything you had out there. That being said, you have to know what pace you will be able to hold without going past that red line.
A. 14:58
B. only did half the pull ups. I didn’t want to re-open a rip on my hands. Ohs’s were unbroken.