April 26, 2014 – Regionals Groups 1-4

Workout of the Day

A.
“Lil Fish”
Climb the following ladder every minute, on the minute, for as long as possible:
185/135 lb Clean & Jerk + 12 Handstand Push-Ups
205/145 lb Clean & Jerk + 11 Handstand Push-Ups
225/155 lb Clean & Jerk + 10 Handstand Push-Ups
245/165 lb Clean & Jerk + 9 Handstand Push-Ups
265/175 lb Clean & Jerk + 8 Handstand Push-Ups
285/185 lb Clean & Jerk + 7 Handstand Push-Ups
305/195 lb Clean & Jerk + 6 Handstand Push-Ups
325/205 lb Clean & Jerk + 5 Handstand Push-Ups
345/215 lb Clean & Jerk + 4 Handstand Push-Ups
365/225 lb Clean & Jerk + 3 Handstand Push-Ups
385/235 lb Clean & Jerk + 2 Handstand Push-Ups
405/245 lb Clean & Jerk + 1 Handstand Push-Ups

Total score is the number of handstand push-ups completed within the time limit. E.g., a male athlete who successfully clean & jerks 305 lbs, but fails 325 lbs, will have a score of 63 reps.

B.
For time:
Row 2000 Meters
50 Alternating Pistols
30 Hang Power Cleans (225/135 lbs)

C.
For time:
90 Double-Unders
30 GHD-Sit-Ups
60 Double-Unders
20 GHD-Sit-Ups
30 Double-Unders
10 GHD-Sit-Ups

D.
If it’s possible to sneak in a double training session, perform the following 3-4 hours after your earlier session.

ON THE TRACK

Five sets of:
400 Meter Run @ 85-90%
400 Meter Run @ 65-70%
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TEAM WORKOUT OF THE DAY
A.
In same-sex teams of three (MMM or FFF), against a 15-minute running clock, complete the following:
Row 1000 Meters Each
Find 1-RM Clean & Jerk

Rules

• Athletes do not have to row their 1000 meters consecutively, but an athlete may only touch the barbell after he or she has rowed 1000 meters. Once Teammate A has rowed 1000 meters, he or she may move on to the barbell while Teammates B and C continue to work toward accumulating their 1000 meters of rowing.
• Tally total successful lifts by all three team members. E.g., 315 + 305 + 290 = 910.

B.
In Male/Female teams of two, complete the following for time:
40 Deadlifts (255/175 lb)
40 Chest-to-Bar Pull-Ups
40 Handstand Push-Ups
30 Deadlifts (255/175 lb)
30 Chest-to-Bar Pull-Ups
30 Handstand Push-Ups
20 Deadlifts (255/175 lb)
20 Chest-to-Bar Pull-Ups
20 Handstand Push-Ups

Rules

• Partition the reps between teammates however you would like.
• Deadlift reps only count if the “non-working” partner is holding their barbell off the ground at the top of the deadlift – full hip and knee extension – throughout the duration of the working partner’s full repetition.
• Chest-to-Bar Pull-Up reps only count if the “non-working” partner is hanging off the ground from their pull-up bar while the working partner is accumulating reps.
• Handstand Push-Up repetitions only count if the “non-working” partner is holding a handstand while the working partner is accumulating repetitions.

C.
In male/female teams of two, complete the following for time:
30 Muscle-Ups

Rules

• Muscle-Up repetitions will only count if performed while the “non-working” partner is holding a 185/125 lb barbell overhead throughout the duration of the working partner’s repetitions.