May 25, 2014 – Regionals Group 4

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)