Mobility, Activation and Warm-Up
Hamstring Pulse with Softball x 60 seconds per side
Bird Dog x 10 reps per side
Cat/Cows x 10 reps
Leg Reach x 10 reps total
followed by …
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Deadlifts x 10 reps
Ball Slams x 10 reps
Deadlift Progressions
Every 2 minutes, for 10 minutes (5 sets) of:
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-5 – 2 reps @ 80%
2014 Regionals Event 4
35-49:
21-15-9-6-3 reps for time of:
Strict handstand push-ups
Front squats (195/125 lb.)
Burpees
50-54:
15-12-9-6-3 reps for time of:
Strict handstand push-ups
Front squats (175/105 lb.)
Burpees
55+:
15-9-6-3 reps for time of:
Strict handstand push-ups to 5″ riser
Front squats (155/85 lb.)
Burpees
Time cap: 20 minutes
You can read the workout standards here
Posterior Chain Accessory Work
Three sets of:
Banded Hamstring Curls
x 15 reps
Rest 30 seconds
Bicep Curls x 8-10 reps @ 3111
Rest 30 seconds
A day behind so Sunday morning training. MAW done but changed med ball Turkish get-ups to Turkish get-ups with 16 kg KB + some prehab exercises. DL: built from 60 kg to 93 kg. Felt good despite waking up with a really awful cold… Conditioning: 19:33 min. Scaled the weight to 50-54 48 kg but kept the reps for 35-49. Felt weak due to my cold and couldn’t push too hard. HSPU 8/6/4/3 – 5/4/3/3 – 5/4 – 4/2 – 3 FS 8/7/6 – 8/7 – 9 – 6 -3 Burpees slow but steady pace Accessory completed. No nasal breathing… Read more »
Deadlift: 225-315
Regional workout 55+ no riser for hspu
6:46 FS unbroken, hspu 10,5;5,4;4,2;3
MAWU) done
DLs) done 100kg – 160kg
Condo) did yesterday’s nasal breathing section
Accessory) done
Hope you enjoyed the nasal breathing session!
Still trying to catch up…did Feb 11
A. Gymnx done, used med ball since no sand bag for cleans
B. Practiced complexes for upcoming comp instead:
– DL+PC+HC+J complex to 155#
– DL+PS+SS+OHS to 115#
C. AGOQ 18.1 got 2+15, fatigued earlier than expected esp with hspu
Great work Vivian – what comp are you doing?
It’s a local comp on March 1. I’m doing a mixed pairs and my partner is really strong but NOT a crossfitter so this should be interesting. The oly lifts were really challenging for him, esp OHS ><
A. 225/275/315/360/360
B. Holy single hspu
Got Rd of 15&12 plus 2 hspu
C. Done
Those HSPU get spicy real quick!
DL Progressions: 100\125\145\165 kg
2014 Regionals Event 4 (50-54):
15’20”
Accessory: Done
Great work Gabor!