Workout of the Day
A.
Perform the exact warm-up that you will perform prior to taking the arena floor for Event 6, and then…
“2014 Regionals Event 6”
For time:
50-Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lb)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots (20/14 lbs)
50 Deadlifts (180/120 lb)
50 Box Jump-Overs (24″/18″)
50-Calorie Row
OBSERVE THE TIME LIMIT…Do not finish the work after the time cap. Cut it and learn that you need to move faster and get through more on game day.
This will be the only time you tackle this full event. If possible, note splits for each movement.
Rest 3-4 hours after completing this, and then…
B.
Perform the exact warm-up that you will perform prior to taking the arena floor for Event 7, and then…
“2014 Regionals Event 7”
64 Pull-Ups
8 Overhead Squats (205/135 lbs)
It is important that you attack this with full effort after the volume of the weekend. You want to simulate what this will feel like after six events.
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TEAM WORKOUT OF THE DAY
A.
“2014 Regionals Team Event 7”
Male/female pairs move through stations of:
500-meter row,
partner completes 125 double-unders (each)
50 deadlifts (275/185 lb.)
partner holds barbell at the waist
50 toes-to-bars,
partner hangs
B.
“2014 Regionals Team Event 8”
49 Pull-Ups
7 Overhead Squats (185/115 lbs)
Perform individually – males racing males, females racing females.
A. Got through 14 of the second set of deadlifts
B. 4:06, OHS unbroken
Did some hang snatch work and handstand practice; barely failed 235…but everything felt great today.
A. Got through 16 box jumps on the way back — 26 rep improvement from the last attempt
A. DL 22rep(322rep)
B. 2:40
Back still isn’t up for this but it’s loosening up after going to the chiro twice this weekend. I did what I could given the circumstances but nothing close to the programming…
-Event 5: 5:58- About 1:30 PR on this one. Went with hand over hand much faster can probably push the run more and get closer to 5:00
– a bunch of rowing, running, and strict HSPU didn’t really keep track but did about 30 minutes. Then just worked on what movements I could and did a lot of mobility.
Glad the back is getting better Ryan! Have you tried doing a castor oil treatment? It works wonders for tight backs. Try this:
Dose a cotton towel with castor oil. Place the towel on your low back. Wrap yourself with cellophane to keep the towel on your back, nice and tight. Lay on your stomach and put a heat pack on your back. Keep the towel and heat on your back for 20-30 minutes.
Hope that helps!
Awesome thanks Nicole! I’m definitely going to try that tonight! Ill pretty much do anything at this point to help my back loosen up haha.
A. Got to 38 DL within time cap
B. skipped due to wrist pain
A. 10 cal on the rower. box jump overs are my limiter. happy with this
B. 2:03. 5 seconds faster than last time. 44/10/10 then right to my bar.
happy with today, ready to go!!
A)
30 calories on rower.
Enjoyed this workout lungs were fine.
B)
2:54
40/14/10
Cautious to make sure I got all overhead squats. Can push harder but good confidence booster.
A. Legs feeling it today and for some reason I thought it called for a 30 lb med ball in this workout.y bad on that Cj. Got to 39 deadlifts can do much better than this. Need to work on overnight recovery a little more.
B.3:20 Could feel hands starting to tear so broke up pull UPS more than I planned, Ohs unbroken and felt light. Can push the pace a lot more on this one.