May 27, 2014 – Regionals Group 4

Workout of the Day
A.
One to Two sets of:
Handstand Walk x Max Distance (up to 100′ – shut it down if you get to the 100′ mark)

If you are comfortable with your handstand walk, don’t push this and risk too much fatigue.

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Hang Snatch x 1 rep
*Set 1 – 80% of desired Opening Weight
*Set 2 – 85% of desired Opening Weight
*Set 3 – 90% of desired Opening Weight
*Set 4 – 95% of desired Opening Weight
*Set 5 – 100% of desired Opening Weight
*Set 6 – 100% of desired Opening Weight

C.
Two rounds for time of:
Row 20 Calories at your 50 cal/hr pace
20 Alternating Pistols
7 Muscle-Ups
10 Hang Power Cleans (175/115 lbs)

D.
Two sets for times of:
Row 250 Meters @ 95-97%
5 Overhead Squats (205/135 lbs)
Rest until fully recovered

Practice how you will get the barbell into the Overhead Squat position for these reps…understanding that you will have done 64 pull-ups before doing so.
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TEAM WORKOUT OF THE DAY

A.
One to Two sets of:
Handstand Walk x Max Distance (up to 100′ – shut it down if you get to the 100′ mark)

If you are comfortable with your handstand walk, don’t push this and risk too much fatigue.

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Hang Snatch x 1 rep
*Set 1 – 80% of desired Opening Weight
*Set 2 – 85% of desired Opening Weight
*Set 3 – 90% of desired Opening Weight
*Set 4 – 95% of desired Opening Weight
*Set 5 – 100% of desired Opening Weight
*Set 6 – 100% of desired Opening Weight

C.
For times:
12 Muscle-Ups
12 Ground to Overhead (135/95 lbs)
Rest 4 minutes
9 Muscle-Ups
9 Ground to Overhead (135/95 lbs)

D.
Two sets for times of:
Row 250 Meters @ 95-97%
5 Overhead Squats (185/115 lbs)
Rest until fully recovered

Practice how you will get the barbell into the Overhead Squat position for these reps…understanding that you will have done 49 pull-ups before doing so.