Workout of the Day
A.
One set of:
Handstand Walk x 50-80 feet
Rest until fully recovered
Pull-Ups x 20-25 reps
(perform for rhythm and efficiency)
B.
At Regionals Strategic Pace:
21 Strict Handstand Push-Ups
21 Front Squat (195/125 lbs)
21 Bar-Facing Burpees
C.
Six sets of:
1 Legless Rope Climb (14′)
Perform these with the work/rest intervals that you plan to hit in competition this weekend.
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I will post a suggested session tomorrow for those of you who like to move a little bit the day before competition. For the rest of you, this is the last day. I wish there was a way that we could be at every regionals competition cheering for you all. My coaching staff and I will be there with you in spirit and hope that your preparation to this point serves you well.
Finally, we have a motto that all of our athletes go into competition with. I hope you’ll see the brilliance in it and apply it to your competition weekend.
“Satisfaction lies in the effort, not in the attainment. Full effort is full victory.” – Mahatma Gandhi
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TEAM WORKOUT OF THE DAY
A.
In same-sex teams of 3 (MMM or FFF) for perfect timing and transitions, not necessarily for time:
30 Thrusters (135/95 lbs – 10 each team member)
9 Rope Climbs (14′ – 3 each team member)
21 Thrusters (7 reps each)
6 Rope Climbs (2 climbs each)
15 Thrusters (5 reps each)
3 Rope Climbs (1 climb each)
Practice game speed of transitions and movements, but it’s ok to allow your transitions to be more relaxed. Use this as an opportunity to work on perfecting the finer elements of this event.
B.
Complete rounds of 6, 4 and 2 reps of:
Strict Handstand Push-Ups
Hang Power Cleans (160/110 lbs)
Bar-Facing Burpees
Concentrate on perfect movement quality, not speed of the workout.
C.
Three rounds of:
Run 200 Meters
15 Pull-Ups
Run 200 Meters
10 Deadlifts (275/185 lbs)
Run 200 Meters
10 Toes to Bar
B.4:58
C.3:26