April 3, 2017 – Regionals Prep

Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions

x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Push Presses + 1 Snatch Balance

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.

Primary Conditioning Session
A.
Every minute, on the minute, for 21 minutes (7 Sets):
Minute 1: 10 Burpee Box Jump-Overs (24″/20″)
Minute 2: 15 Wall Ball Shots (30/20 lbs)
Minute 3: 15/10 Calorie Assault Bike

B.
Two sets of:
100-Foot Overhead Yoke Carry
(as heavy as possible; keep shoulders down and lats engaged)
Rest 2-3 minutes

C.
Two sets of:
100-Foot Sandbag Carry
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes

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.
Four sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 30 seconds
100-Foot Farmer’s Carry
(go as heavy as possible; turn every 50 feet)
Rest 2-3 minutes

B.
Three sets of:
Barbell Hip Thrusts x 12 reps @ 10X1
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
Reverse Snow Angels x 20 reps
Rest as needed

C.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Supine GHD Hold x 60 seconds
Rest as needed

D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

Aerobic/Gymnastics Skills Option

Every 10 minutes, for 30 minutes (3 sets):
Row 1000/750 Meters
50-Foot Handstand Walk
20 GHD Sit-Ups
20 Alternating Pistols
4/3 Legless Rope Climbs