Click here for the 2017 Regionals Prep Program!
Primary Strength Session
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerks x 3 reps
Emphasize speed and footwork, not load.
B.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with a Pause x 1 rep
(pause 2 full seconds in the dip and receiving positions)
Build from approximately 70% to today’s heavy over the course of the 6 sets. Note that the pause is only 2 seconds this week.
C.
Three sets of:
Split Jerk x 1 rep @ today’s heavy pause jerk.
Rest as needed
D.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
Rest as needed
Primary Conditioning Session
Off-Season Conditioning Option
A.
Every 3 minutes, for 24 minutes (8 sets):
20/15 Calories of Assault Bike
10 Burpee Box Jumps (24″/20″)
8 Strict Handstand Push-Ups to 2″/0″ Deficit
Granite Games Qualifier Prep Option
A.
For time:
30 Ground to Overhead (185/125 lbs)
When the running clock reaches 8:00…
B.
“Ryan”
Five rounds for time of:
7 Muscle-Ups
21 Burpees to Target 12″ Above your Standing Reach
Set the rings to approximately 12″ above your standing reach, and perform the burpees to the rings.
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:
Barbell Loaded Hip Thrusts x 8-10 reps @ 21X1
(go heavier than last week)
Rest 90 seconds
Dumbbell Z-Press x 6 reps @ 2111
(aim for 5 lbs more than last week)
Rest 90 seconds
B.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 2 minutes
C.
Three sets for max distance of:
90 second Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes
Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.
D.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed
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
Primary
A) 45/50/55/60kg (+5kg from last week)
B) paused split jerks —> up to 105kg (weak overhead compared to some of you beasts but up 5kg from last week but without a belt this week)
C) spit jerks 105kg. Snappy
D) deadlifts 240kg 1RM
Pulled 195kg x 2 reps (80%)
Metcon didn’t have a lot of time as beading away for Easter weekend down the south coast so hit up class WOD
2-4-6-8-10 squat snatch 60kg
6-12-18-24-30 wall balls 12kg
10.05
A day late 🙁
A) 25kgx2 30kgx2 (working on footwork and technique)
B) worked up to 60kg (1RM 67kg)
C) 60kg, no fails
D based on a 129kg 1RM, x8 @65 x6 @77.5, x4 @90, x2 103. Felt light!
GG qualifier: 5:16, did it at 50kg.
“Ryan” – 10:06 – did C2B instead of MU. Need to jump on the gymnastic program.
Worked on MU technique today.
Did Strength Accessory Part A! Hip Thrusters @80kg and Z Press @ 25#.
Great week!
Primary Strength:
A. 65/70/70/75
B. 115/120/125/130/135/140
C. 140#
D. 140/165/190/220
Off-season Conditioning:
2:58/2:31/2:21/2:30/2:25/2:27/2:35/2:50
*sets 2-8 scaled to 10 cals (used StairMaster AirFit bike)
**scaled 8 strict HSPU to 8 L-seated DB press w/ 25# DB’s
Strength Accessory:
A. All Hip thrusts done w/ 155# x 10
DB Z Press done with 20/25/25
B. Dumbbell complex done w/ 10# DB’s
C. Prowler sprint/reverse sled drag done w/ empty rogue dog sled 1.2
300ft/300ft/355ft
How similar is the airlift bike to assault bike?
Not 100% sure but the StairMaster bike is air resistance only so there’s no bearing resistance like the assault bike.
It seems like the calories don’t tick as fast but not by an exponential amount.
Primary strength:
A. Tall jerks 65#
B. Split jerks with 2 sec pause 125#
C. Split jerks 125#
D. Deadlifts 90/105/125/140#
Off season conditioning:
A. Done, stuck with 15 cals on airdyne, 6 burpee box jumps, and 4 hspu w/one abmat
Session 1 A. Tall jerks 85 to 115 B. 210 up to 270 then failed 285 C. 275, 275, 285 corrected my left elbow not locking out and was able to hit this, tempted to do another heavier but didn’t want to push my luck D. DL 210-250-290-335 Attempted conditioning after this but couldn’t breathe good enough, wheezing and coughing so stopped after a couple HSPU Session 2 A. Came back to off season conditioning and finished it with no deficit, but had to rest :15 to :30 between a couple starting on round 4, rested 2 minutes between on… Read more »
Hope after a rest day today you feel better going into Friday.
Primary Strength:
A: 44/88/88/99
B: 198/220/220/242/242/253
C: 253/253/253
Stayed a little lower on weight, not moving well today. Kept dipping forward.
D: 226/270/316/360
Primary Conditioning:
Off season: scaled to no deficit, only got 6 rounds, had to break twice unfortunately, once because of class, second because I was slow. Trying to work up the capacity.
Strength Accessory:
B: Dumbbell complex: done
A. Tall Jerk up to #125
B. Pause jerk up to #265 30lb heavier than last week
C. Missed 1 jerk 2 successful
D. 245-295-340-405
Rowing endurance.
Total meters was 3,902
I asked about the elevation training mask a few days ago, and wanted to know what you guys think about the BAS RUTTEN O2 TRAINER is it the same thing, and a wast of time to use?
I have no idea dude. Never heard of it. My recommendation is to just put in work and pay the man each day. You don’t need any gimmicks 🙂
Primary Strength
A. Tall Jerks – Bar x2/65 x2
B. Pause Jerks – 170/185/205/215×3
C. Split Jerks – 215
D. Deadlifts – 185/215/250/285
Gymnastics Work
Primary Strength Session
A. 115#
B. 240#
C. 240#
D. Up to 315#
GG Conditioning
A. 6:00 Rx
B. 18:57 Rx
Optional Strength
A. 135# for 12 and 30# DB’s
B. 15# DB’s
one super long session today. Primary strength A) tall jerks up to 70 lbs B)pause jerk up to 140 C) jerks 140/145/145 (my new max since last week), technique felt a bit off today D)DL 135/165/195/215 Primary conditioning: it sucked. Did the first two rounds as RX, 2:15 and 2:25 Then dropped to 12 cal bike for two rounds, 2:25, 2:19 then dropped to 10 cal bike for the rest: 2:17, 2:13,2:14,2:39. I am really slow on the bike and I am not sure how to fix this or if I can fix this…I tell myself it is because I… Read more »
You did the right thing by scaling down. Stay on top of that extra assault bike work it will do you good. The majority of the assault bike is between your ears and your ability to suffer. Don’t get me wrong being small is a disadvantage but you shouldn’t let that be an excuse but use it as motivation to want to work harder.
I guess my ability to suffer that much is also low 🙁 but I will keep working on it!
We will give you the opportunity to put yourself in that situation daily, its your choice whether you take the opportunity or not 🙂
Primary Strength Session
A.✅ tall jerks 55/55/55/65#
B. ✅ pause jerks 170#
C. Split jerk 170#
Set 1✅
Set 2✅
Set 3❌
D.
Deadlift
*Set 1 – 50% x 8 reps✅
*Set 2 – 60% x 6 reps✅
*Set 3 – 70% x 4 reps✅
*Set 4 – 80% x 2 reps✅
Primary Conditioning Session
Off-Season Conditioning Option
A. Set 1:✅ set2:✅ set3:✅ set4:❌ set5: ✅ set6:✅ set7:✅ set7:✅
Strength Accessory Option
A.✅
Barbell Loaded Hip Thrusts @145#
Dumbbell Z-Press @25#
B. ✅ DB @10#
Tall jerk
Done up to #65 worked on speed
Pause jerk up to 285
Up #20 from last week
3×1 then at 285
Did granite games prep
G2oh done 4:52 surprised myself could have gone faster even
Ryan done 12:03 that’s a 2 min pr for me dead tired and jumping way higher than I feel was needed; )
Deadlifts Done at prescribed weights
248, 295, 345, 395
Ran 2 miles after lunch then cause it was nice out today
Even tired you still Pr’d great work!
Yeah it was weird those were the slowest burpees I’ve ever done in my whole lift it seemed anyway and each set of mu were 4 and 3 except for the first one that was unbroken!
Primary Strength Session
A: 65,75,85,95
B:225,240,255,265,275,285
C: 3×1@285
D: 8×265,6×320,4×375,2×425
Primary Conditioning Session
GG Qualifier
A: 4:09 Rx’d
B: 15:07 Rx’d. Unbroken Muscle Ups. Burpees were the slow death. But I really wanted unbroken muscle ups.
Primary Strength A)115, 125, 135, 145 B)175, 205, 225, 245, 255, 260 C) 260(miss), 260(miss), 240(make). Let a distraction throw me off. Good practice in perseverance and failing. Better prepared now. D) 250×8, 300×6, 350×4, 400×2 Conditioning 1st rnd RX. 2-8 all with 15 cal bike, 10 burps, 4 HSPU 2″ deficit. Badboys fall of hard. Loving the shoulderpress and hold over head work. To growth! Accessory Strength A) 135, 185, 185 Hip Thrust, 40, 50, 50Z Press B) 10, 15, 20. Remember it burnt something fierce and was too timid going in. 20’s were fine. C) All round done… Read more »
Shoulders like boulders
AM Session
Primary Strength
A. 45kg
B. Upto 125kg
C. 3×1@ 125kg
D. 110/135/155/177.5kg
Off season Conditioning
A. 6 rounds all reps done, round 7 only got 7shpsu then round 8 only got 4, finished remaining reps after
Accessories this afternoon
Strength
A. 95-105-115-125
B. 225-240-255-270-280-290
C. 290-290-290
D. 240-285-325-375
Conditioning
GG A. 4:40 all singles
B. 17:48
MU were all 5-2. Lungs were burning after A so burpees went real slow. Couldn’t even RX this workout less than a year ago so I’m happy with improvement
Thats awesome dude! Great to see your hard work paying off!
Session two
Ankles
Shoulders
Tall jerks: 95/115/125
Pause jerks: 245/265/285/300/315/325(f)
Singles: 3×315 no misses
a. 135,145, 155, 165. same weight as last week but muchhhh better. b. started at 205 and got to 285! was happy my day with lifting until C strolled around c. failed 285 all three times… not really sure what was happening..lol whatever d. 225×8, 265×6, 305×4, 355×2 … all easy, strong, and fast Offseason Conditioning All round were kept under 2:40 besides the last round in which I finished with 3 seconds left. On round 6 and 7 I did 5 burpee box jumps.. baby. First 3 rounds I did burpee box jump overs and then i realized i… Read more »
Great work on the conditioning dude, well once you worked out what the actual workout was 🙂
I’m the worst with doing the exact workout prescribed lol. One day.. ?
A. Did dumbbell bench press 4×12 at 70 lbs
B. Tempo dumbbell seated shoulder presses 4 count up x 8-10 reps at 45 lbs
C. 4×20 bicep curls at 2141 tempo
D. Rowing
1. 559 2. 805 3. 1046 4. 1250 5. 1044 6. 801 7. 560
Total: 6050.
Great great day! Ready for the swim tomorrow
S1
Off Season
This one always destroys me. No deficit.
I think we should go every 4 minutes. Cool ? Cool.
2:12
2:13
2:29
2:33
2:38
2:46
2:51
2:56
S2
Split Jerks done
335 for the singles
Deadlifts done. Up to 445 for 2
Still very light but they feel good.
GG Conditioning
2:06
14:12
cool
Little Pippo is making you soft. You never agree with me lol
Haha I think he’s making me harder with sleep deprivation 🙂