April 21, 2015 – Regionals Program

Workout of the Day
Primary Session

A.
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 50% x 3 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 95% x 1 rep
*Set 8 – 95+% x 1 rep
Rest 2-3 minutes between sets for the last four sets.

B.
Five sets of:
2-Stop Halting Snatch
(pause for 2 seconds at 2″ off the floor, and another 2 seconds at mid-patella, then snatch after the 2 seconds at the mid-patella position)
Rest as needed

C.
Every 3 minutes, for 9 minutes (3 sets):
Overhead Squat x 3 reps

*Set 1 – 85-90% of your 1-RM Snatch
*Set 2 – 95-100% of your 1-RM Snatch
*Set 3 – 105-110% of your 1-RM Snatch

D.
Three sets, not for time, of:
Chinese Rows x 5 reps @ 22X0
(make these heavy, pause two seconds between reps)
Rest as needed
Single-Arm Trap-3 Raises x 10 reps @ 2020
Rest as needed

Optional Additional Conditioning Session
Six sets for max calories/reps of:
90 Seconds of Assault Bike for Calories
30 Seconds of Wall Ball Shots (20/12 lbs)
Rest 4 minutes

Note your scores for each set…and go hard, you get lots of rest between sets.