April 8, 2015 – Regionals Program

Workout of the Day
Primary Session

A.
Take 5-10 minutes to build to a 5-RM Overhead Weighted Pistol on Each Leg

B.
Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Use jerk blocks if possible.

C.
Complete rounds of 12, 9 and 6 reps for time of:
185/125 lb Ground to Overhead
Muscle-Ups

Rest exactly 2 minutes, and then…

D.
For time:
40 Front-Racked Walking Lunges (185/125 lbs)

Get used to lunging with weight…I am guessing you’ll be required to do so again at Regionals. It’s a great way to create a dramatic finish to an event, so you might as well get used to the demands of lunging.

Optional Additional Session
A.
Every minute, on the minute, for 20 minutes:
2 Burpee Bar Muscle-Ups
4 Deadlifts (185/135 lbs)
6 Ring Dips

B.
Spend 15-20 minutes of dedicated work on mobility

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Espen Hellesøy
Espen Hellesøy
April 10, 2015 3:20 pm

Session 1:
A. 30kg

B. 90kg, 100kg, 105kg, 110kg, 110kg, 100kg

C. 9:17

D. 3:44

Session 2:
Got treatment on my shoulders after session 1 today, so did some sled pushes instead of the wod.

YOOSIK'CrazyTiger'KIM (Asia)
YOOSIK'CrazyTiger'KIM (Asia)
April 10, 2015 6:49 am

C.11:20
D.6:40

Bobby Petras
Bobby Petras
April 9, 2015 6:32 am

A) 15lbs, used a Kettle bell
B) done
C) 10:13 RX Usually would be able to do that number of Muscle ups unbroken,….but My shoulders and chest were smoked from the last 2 days
D) 5:15 Rx…Ouch

Session 2:

Did 10 round RX, then felt my chest getting crazy tight…so I switched to 10 Dead Lifts every minute to finish it out.

Very much looking forward to just swimming

Chris MacLean
Chris MacLean
April 9, 2015 5:29 am

A) 35# for 10 alternating. Tried 50#, one each side… LOL
B) talls – 95/105/135. Jerks up to 225#
C) 12:38 RX
D) 3:30 RX

Then did 7 rounds of the EMOM (could only make one session), basically until my ring dips were singles and I couldn’t keep up with the timer.

Anita Pravatti
Anita Pravatti
April 9, 2015 2:30 am

A. 45 lbs
B. Tall jerk done with 70 lbs. 125/135/145/155/165/175. I don’t have jerk blocks so at last one I had to drop the bar because my shoulders were burned.
C. 9:40. Firts set of 12 was difficult on shoulders but after it went well. I felt mu’s hard today.
D. 2:35.
Session 2: skip due time.

Remington Wilson
Remington Wilson
April 8, 2015 10:44 pm

A.45# mobility
B.155-275-295×1 failed 2nd
C. 9:46…4:04 muscle ups were smocked and went out way to fast on first 12 G2O
Sesh 2
18 rounds sat out 10-11 minute and 16-17 minute muscle fatigue was the problem here not the lungs.. Took volume down for the open cause I re-did a lot of workouts and I am definitely paying for it. rounds were 24-30 the rounds before I sat out were both 41 seconds

Janessa Brindza
Janessa Brindza
April 8, 2015 10:08 pm

A: 35lb
B: 45 bar for tall jerks, 175lb
C: 10:44
D: 2:54

Holden Rethwill
Holden Rethwill
April 8, 2015 9:49 pm

Session 1
A. This was a first for me.. did the bar for my right leg and the left knee/hip said no on the overhead so I practiced a couple sets using a 53# KB in the front rack position..
B. Tall Jerks: 45/75/95.. Split Jerks: 185-285
C. 10:26 G2OH was done in fast singles, just really struggled stringing the MU’s together today.
D. 2:20.. did 2 sets of 20

Session 2
A. Done.. all rounds in the 30’s range.
B. Done.. lots of focus on the quads and shoulders, they’re definitely fatigued.

Brianna Johnson
Brianna Johnson
April 8, 2015 9:27 pm

Until I know regionals is for sure a go or no go…I am continuing the fun. Motivationally it’s a little challenging, but if anything a good mental gain.
A) 35 barbell. These were interesting …but I liked the challenge.
B) 55/65/85…105/115/125/135/145/155….these all felt good, the lowering to shoulders is rough. Wish we had blocks. Maybe my next project…
C)10:04. G2oh felt strong. MUs were okay, but they’ve felt better.
D) I don’t even know the time. I had the tiniest space to work with and it got frustrating turning around with the bar etc..but they weren’t awful considering …:)

Laura Tobias (Northwest)
Laura Tobias (Northwest)
April 9, 2015 6:31 am

Lets get together and train!!

Brianna Johnson
Brianna Johnson
April 9, 2015 7:21 pm

Sounds good, my schedule is kinda rough. I can get to Ballard after work round 6:15pm most nights. I’m not sure how greenlake commute from work would be…Tuesday late afternoon is an option, that’s my day off, and weekends are also an option. I’m out of town this weekend though.

Mack Unruh (N.West)
Mack Unruh (N.West)
April 8, 2015 8:05 pm

A. This was humbling…. Did the bar
B. 135/ 225-285
C. 7:55 muscle ups UB
D. not for time. Just did 4×10
Session 2
Done. Finished all rounds in the 30s

Noah
Noah
April 8, 2015 7:50 pm

Session 1: 5am
A. Skipped
B. 135/185-300
C. 8:04
D.3:04

Session 2: 5PM
Done. About 33 seconds per round

Christy Adkins
Christy Adkins
April 8, 2015 7:21 pm

A. Did this on my right leg only. My left knee tendonitis always flares up when I do it on my left (I was doing these a lot this September). But the weird thing is, my left side is much better. So this was good practice 15-35-45 B. Tall Jerks x 3 reps 33#-53-63-63# Jerk with Pause x 2 reps 145-155-165-175-185-190(failed 1st rep,made next two) I noticed on 185 and 190 that I did the pause but then lowered a bit more before I jerked it. Probably not supposed to because supposed to be from a stop… C. 8:04 Rest… Read more »

Dylan Weller (Canada West)
Dylan Weller (Canada West)
April 8, 2015 7:07 pm

Session 1
A. Up to 45# lmao hard
B. 45/95/95… 135/185/215/225/235/250
C. 8:44, then 3:22 (had to lunge on the spot ugh, this woulda been a bit faster walking)

Additional

A. Complete slowest was 0:35, fastest was 0:31

B. Marc pro the crap out of my ass!

Andy Rosenbaum
Andy Rosenbaum
April 8, 2015 6:52 pm

A. 75lb each leg.

B. 45, 75, 95…135, 185 ,225, 255, 275, 305
no blocks yet

C. 7:40

D. 3:15 (rested too much after drops. 15-10-15)

Optional Additional Session
A. most rounds right around 30s. did this about 30 min after part C/D and went in really fatigued. got a second wind on min 19 and made the last round in :23s.

Lacy Baumgart
Lacy Baumgart
April 8, 2015 6:14 pm

A, this scared me but it ended up not being as bad. Worked up to 25 ish pounds maybe a little more don’t know exactly the weight of the bar I had. I know it’s nothing great but for never doing this I was pleased. B.35-55-65 then 125/135/145/155/165/175 these felt great and first time the pause didn’t hurt my knee. I also used blocks for like the second time in my life and wow what a difference! C.10:57 I was definitely feeling all the muscle ups from this am not crazy happy with my time D. 12:57-15:46 (2:50) I had… Read more »

caitlin mayes
caitlin mayes
April 8, 2015 5:47 pm

Primary
A. up to 30#
B. Tall: 85#
Pause: up to 150#
C. 12:32
D. 4:58

Optional Additional
A. Was good for 12 minutes before reaching failure on bar muscle ups. Total buzz kill.
B. Crossover symmetry, hip flexor mash and stretch, voodoo band quads.

Mallory Shinneman
Mallory Shinneman
April 8, 2015 5:18 pm

A. 35# bar
B. 145# for all sets – shoulders felt really fatigued.
C. 9:41 RX – muscle-ups did not feel very easy today
D. 2:53 – 3 sets

B. Upper thoracic and shoulder mobility work

Justin Gray
Justin Gray
April 8, 2015 4:14 pm

Optional session:
All rounds done between 32-36 sec

A) 15kg bar (rough) couldn’t get more than a couple with 20kg
B) 185/ 250
C) 8:42 ( kept g2oh singles) only broke twice on mu’s
D) crushed me 4:46

Laura Tobias (Northwest)
Laura Tobias (Northwest)
April 8, 2015 12:13 pm

A. worked on OH pistols, which are very difficult for me. started with dowel, worked up to 15# bar. B. kept the jerks light, my right shoulder has been bothering me after the volume this week. tall jerks: blank bar/53/63/68# jerks with pause: 105/125/130/135/140/145# C. 13:08 RX. OK, so I know this time isn’t super impressive, but this was a HUGE win for me mentally. I just got my muscle ups back around Thanksgiving, so any type of workout that has a lot of MU is still mentally daunting for me. This is the most MU I’ve ever done in… Read more »

Cj Martin
Admin
Cj Martin
April 8, 2015 1:14 pm

Great job Laura!

Dylan Kelly
Dylan Kelly
April 8, 2015 11:03 am

Session 1
A) Skipped

B) 145, 155, 165

C) 225, 245, 265, 285, 315, 325

D) 5:49

E) lunges completed

Session 2
A) completed

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