Click here for the 2017 Regionals Prep Program
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Primary Strength Session
A.
Five sets of:
Tempo Front Squat x 5-6 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
B.
Every minute, on the minute, for 12 minutes:
Clean from High Blocks x 1 rep @ 70-80%
(barbell should be at mid-thigh on starting)
C.
Four sets of:
4-Stop Halting Clean Deadlifts x 1 rep @ 85-95%
(pause 3 seconds at 2″ off the floor, mid-patella, mid-thigh, and high hang)
Primary Conditioning Session
Off-Season Conditioning Option
A.
For time:
15 Ground to Overhead (185/125 lbs)
30 Chest-to-Bar Pull-Ups
60 Calorie Row
Granite Games Qualifier Prep Option
A.
For time:
30/20 Calorie Assault Bike
12 Hang Squat Cleans (225/155 lbs)
20/15 Calorie Assault Bike
9 Hang Squat Cleans (225/155 lbs)
10 Calorie Assault Bike
6 Hang Squat Cleans (225/155 lbs)
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.
Strength Accessory Option
A.
Three sets of:
Front-Racked Barbell Bulgarian Split Squats x 6 reps @ 30X1
(use at least 5% more weight as was used last week)
Rest 45 seconds after each leg
1 L-Seated Legless Rope Climb + 1 Legless Rope Climb (from standing)
Rest 90 seconds
B.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
C.
Two sets of:
150-Foot Overhead Yoke Carry
(drop and turn every 50-feet; try to use the same weight you used for last week’s 100-foot increments)
Rest as needed
Assault Bike Conditioning Option
Six sets for max calories:
3 minutes of Assault Bike
Rest 2 minutes
Running Endurance Option
Four sets of:
200 Meter Sprint
Rest 2 minutes
100 Meter Sprint
Rest 1 minute
Followed by 200 Meter Sprint sprint all out effort. Record your time.
catch up on the accessory work Thursday AM 13.4.17 did class Easter Metcon this morning 12 min AMRAP 1 rd MARY 1 rd DT rest 1min 2 RFT 400m run 30 cal row 20 burpee over rower (cumulated time: 19:45min) rest until 25mins 4RFT 4 squat cleans at DT weight 15 KBS 32kg 45 DU total time: 34:20 front rack bulgarian split squats 50/60/70kg today (*increased from last week being 40/50/60kg) 1 Lsit rope climb + 1 legless RC rope sled pulls done at prowler weight on crappy floor – what a grind yoke carry done – 80kg back in… Read more »
Front squat (+5%)
115kgx5
118kgx6
122.5kgx6
127.5kgx5
132.5kgx5. Burn!!!!!
Hang squat cleans from blocks (70-80%)
95kg to 105kg
4 position paused clean deadlift — haven’t tested 1RM squat clean for a long time so based off 130kg
3x120kg, 1x130kg. Easy
Off season conditioning 8.08rx
Primary Strength:
A. 130/135/135/135/135
B.
Sets 1-4 @ 120#
Sets 5-8 @ 125#
Sets 9-12 @ 130#
C. 145/150/152.5/155
Off-Season Conditioning:
A. 9:31
**scaled barbell to 115#
c2b = 8 + 8 + 7 + 4 + 3
Strength Accessory:
A. Split squats done w/ 70#
**subbed rope climbs w/ L-sit towel pull-ups x 5 + 3 (no ropes at my gym yet)
B. Done with 130# sled
C. Subbed yoke carry w/ OH PVC pipe stability walk: resistance bands + 22# kb’s
(No yoke at my gym either)
Hey Tino, do you have any suggestions for improving my butterfly c2b pull-ups? I’m fairly new to butterfly pull-ups and can link about 10 together consistently but I haven’t been able to link c2b yet. When c2b pull-ups are programmed, would it benefit me more to sub in butterfly pull-ups, do kipping c2b, or a combination of the two?
Post a video on the FB page and tag Travis Ewart our gymnastics coach in it. He will be more than happy to help
Will do! Thank you!
Primary Strength
A. 180×5
B. 170/170/175/175/175f/175/180/180/185/185/190/190
C. 315
Primary Conditioning
Class WOD
Strength Session
A. 250,255,260,265,270. All at 6 reps.
B. 4×255, 4×265, 4×270
C. 305 all sets.
Conditioning granite games prep
A. 9:57. Was too conservative out the gate on cleans. Enjoyed this metcon.
Assault bike additional
49,52,51,50,51,51
Primary Strength:
A: all sets at 242
B: 220/220/220/231/231/231/242/242/242 253/253/253
C: all at 297
Primary Conditioning:
Off season: 6:28
Felt better today, posterior isn’t sore any more
Good to hear your body is beginning to adapt.
1 long session today
Primary Strength
A. @87.5kg
B. Upto 115kg
C. 140kg
Off season Conditioning
A. 6:32, class had the rowers so long walk between C2B and row
Strength Accessories
A. Done @45kg
B. Done, prowler +50kg
C. Done with improvised yoke
AB option – working to get better on this thing
53/45/48/51/50/46
A. all done at #225
B. worked up to #235
C. all done at #275
D. off season conditioning 10:01rx
Front Squat: all at 225. no belt. 10lbs more than last week. hard af.
Cleans from Blocks: 205-215-225-235, then back down to 215 cause my form was garbage.
Paused Clean deads on a 45 plate: almost passed out. long time to hold that. 255-265-275-280.
Metcon: 9:22rx
Bad time. 185’s kicked the crap outta me. forgot my Gatorade today and turned into a big wiener by this point. C2B were 15-15 though. A comfortable set used to be 8 for me and these have gotten WAY better lately.
Primary strength:
A. Tempo front squats 105#
B. Clean from high blocks 115#
C. 4 stop halt clean deads 125#
Off season conditioning:
A. 12:46 @85 I struggled to get my legs to function on the row
Primary Strength Session
A. ✅ 5×5 @145 (+4%)
B.✅ 4×70% 4×75% 4×80%
C. ✅ 1×85% 2×90% 1×65%
❓the % is calculare from max clean right ❓
Primary Conditioning Session
Off-Season Conditioning Option
A. 7:34
Strength Accessory Option
A. ✅ bulgarian split squat @80% (+5%)
B. ✅ @100#
C. ✅ 175#
Yes, off of your max clean.
Primary Strength Session
A. Tempo squats done @75% or 215#
B. Cleans done at 215#
C. Done at 255#
GG Conditioning – Weights 185#/195#/205# Time- 9:40
Assault Bike Conditioning- Will do later tonight
Primary Strength:
A) 235x2sets, 245x2sets, 255x2sets
B) 205×3 sets, 215×3 sets, 225×3 sets, 235×2, Clarked 245, One at 205 to sleep tonight.
C) 245,255,265,275
Off Season Conditioning:
8:22. C2B’s feel apart! Remembered yesterday was the most legless I’ve ever done in a day, so I can live with it.
Strength Accessory
A)95 for splits squats across. Legless LSit complete
B) Both sets dog sled+45
C) 200, 220
Make sure your mobilising those forearms, biceps and lats!
Yes sir!
Strength
A. 235-240-245-250-255
B. 240-240-245-250-255-260-265-370-275×4
C. 295-305-315-325
Conditioning
GG- 11:02 with a broken airdyne
Need to get yourself an assault bike:)
I’ll pay for shipping if you send me one from Invictus!
Hahahahaahahahaha
???
Off Season Conditioning – 5:26
Strength Accessory
A. Done
Primary Strength Session
A: 4×5@255
B: 230,235,240,245,250,255,260,265,270,275, 280,285
C: 275,290,300,310
Primary Conditioning Session
GG Qualifier
9:58 Rx’d.
Conditioning and a little accessory tonight.
Session two
Bike conditioning
61/56/53/54/52/56
332 cals total. Had a goal to stay above 50 each interval
Quick question for future reference: judging from the times I see for the off season conditioning, it looks like this workout was meant to be done quite fast. I was extremely slow on it, since the ground to overhead was 90% of my clean and jerk. (time was 10:14). Would I have been better off scaling the weight? If so, what is a good percentage for such workouts? thanks!
Yes please scale accordingly to get the correct stimulus. There’s no real set percentage as some crossfit athletes can move loads that are close to their 1-RM well. Start by using your common sense. If you see a load that will be unrealistic to move in a workout then take 10-15 lb off. Use results posted as a guide too.
Tempo Front Squat
285
Hi Hang Cleans
285
4 stop deadlifts done
GG Conditioning
7:20