May 21, 2014 – Regionals Group 4

Workout of the Day
A.
Build to 90% of your 1-RM Front Squat, and then perform the following:
*Set 1 – 1 rep @ 90%
*Set 2 – 2 reps @ 85%
*Set 3 – 3 reps @ 80%
*Set 4 – 4 reps @ 75%
*Set 5 – 5 reps @ 70%
*Set 6 – 10 reps @ 195/125 lbs
Rest 20-30 seconds between sets.

B.
For time:
30 Calorie Row @ 50 cal competition pace
30 Box Jump-Overs (24″/18″)
30 Deadlifts (180/120 lb)
30 Wall Ball Shots (20/14 lbs)
60 Ring Dips
30 Wall Ball Shots (20/14 lbs)
30 Deadlifts (180/120 lb)
30 Box Jump-Overs (24″/18″)
30 Calorie Row

Rest 1-2 hours if possible, and then…

C.
Two sets for times of:
40 Pull-Ups
8 Overhead Squats (205/135 lbs)
Rest 4 minutes
—————————————–
TEAM WORKOUT OF THE DAY

A.
Two sets for times of:
9 Strict Handstand Push-Ups
9 Bar-Facing Burpees
6 Strict Handstand Push-Ups
6 Bar-Facing Burpees
3 Strict Handstand Push-Ups
3 Bar-Facing Burpees
Rest 5 minutes

B.
For time:
Row 500 Meters
immediately followed by…
Five rounds of:
5 Deadlifts (275/185 lbs)
5 Seconds of Deadlift Hold at Top
immediately followed by…
Five rounds of:
5 Toes to Bar
5 Seconds of Static Hang

C.
Two sets for times of:
35 Pull-Ups
7 Overhead Squats (185/115 lbs)
Rest 4 minutes