April 15, 2017 – Regionals Prep

Primary Strength Session
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Power Jerk
(pause 2 seconds at mid-thigh before cleaning)

Build over the course of the 8 sets from approximately 65% to something heavy-ish for today.

B.
For time:
10 Clusters (185/135 lbs)
8 Clusters (205/145 lbs)
6 Clusters (225/155 lbs)
4 Clusters (245/165 lbs)
2 Clusters (265/175 lbs)

“Cluster” – Squat Clean into Thruster

Primary Conditioning Session
A.
Three rounds of:
400 Meter Run (on a TrueForm-style treadmill if possible)
10 Overhead Squats (225/155 lbs)

When the running clock reaches 15:00…
B.
For time:
4/3 Legless Rope Climbs (15′)
12 Strict Handstand Push-Ups to 8″/6″ Deficit
3/2 Legless Rope Climbs (15′)
9 Strict Handstand Push-Ups to 8″/6″ Deficit
2/1 Legless Rope Climbs (15′)
6 Strict Handstand Push-Ups to 8″/6″ Deficit

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strongman Training Option
A.
Two sets, for max weight, of:
100-Foot Yoke Carry

Place your hands on the sides of the yoke so that you can press the yoke forward like a bench press, creating pec engagement (and internal torque). Place the yoke as far back on your back as possible (back…not low) so that the weight stays centered over your hips. Take short, quick steps keeping your hips square and legs slightly bent. This is the best structural exercise for the barbell squat, and one of the best exercises overall. It strengthens the thoracic structure (lats, pecs, etc…), the erectors (isometrically, in accordance with their primary function) and obliques.

B.
Two sets for max weight of:
100-Foot Farmer’s Carry
(turn every 50-feet)

If you make the entire distance without dropping on the second set, stand stationary at the end holding the handles until you can no longer hold the load.

C.
Four sets for max weight of:
75-Foot Reverse Sled Drags (alternate arms each set)
Rest 60 seconds

Rest 3 minutes, and then…

D.
Two sets for max weight of:
75-Foot Harnessed Sled Pulls
Rest 5 minutes

This is a strength session, not a conditioning session. Most of the weight should be on your hands as you bear-crawl your way forward with short, fast, choppy steps. Put the absolute most weight you can on the sled, move your feet fast and get it moving. Go heavy!

Rest 3 minutes, and then…

E.
Three sets for max weight of:
150-Foot Sled Sprints
Rest 60 seconds

Rowing Endurance Option
For max meters:
2 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
4 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
2 Minutes of Rowing