Workout of the Day
A.
Two sets of:
Handstand Walk x Max Distance (up to 100′ – shut it down if you get to the 100′ mark)
Rest until fully recovered
B.
“Regionals Event 1”
Find your 1-RM Hang Snatch
Athletes get only 3 attempts:
0:00-2:00 – Attempt # 1
2:00-4:00 – Attempt # 2
4:00-6:00 – Attempt # 3
Determine your goal weights and use this as a simulation. Warm-up and build to loads just as you plan to do at Regionals.
C.
Three rounds for time of:
Sprint 200 Meters
20 Alternating Pistols
7 Muscle-Ups
10 Hang Power Cleans (175/115 lbs)
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Scheduling Note – It will be preferred that you train two sessions on both Saturday and Sunday, with the sessions preferably separated by approximately 3-4 hours. To the extent possible, we want to mimic the regionals schedule.
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TEAM WORKOUT OF THE DAY
A.
“Regionals Team Event 2”
8-minutes for each member of the team to establish a 1-RM Hang Snatch – no team member may take more than 2 attempts.
Practice the loads that you intend to attempt in competition…which you practiced earlier this week if you were following the program.
B.
When the running clock hits 10:00…
“Regionals Team Event 3”
Each team member has 60 seconds to perform a max distance handstand walk in one unbroken attempt.
C.
Performed as individuals, for time:
15/12/9 Muscle-Ups
15/12/9 Ground to Overhead (135/95 lbs)
If you know which rep scheme you will be performing, do that. If you do not know which you will be performing, perform the highest volume rep scheme that you may possibly be asked to accomplish. Note two times – time to completion through muscle-ups, and total time to completion.
D.
For times:
125 Double-Unders
Rest 60 seconds
Row 500 Meters
A) 2 sets of 60 feet.
B) 205, 215f.. And on my head. It was ugly. Shut it down
C) did the rope climb instead. 7:55
Team:
A. Warmed up then waiting 10 mins before first lift (to simulate delay like at regionals)
Opener at 195, then hit 215 (10lb hang pr)
B. 40ft (getting better but will be practicing nearly everyday)
C. Did the round of 12, but will most likely be doing the 9 on gameday (can’t do 12 mu ub)
D. 125 du ub – 1:14
A) 100feet n shut errr down
B) 205, 215, 225f (caught it but it kinda bounced on my elbow so i bailed… i will hit this next week)
C) 9:35
A) 20 feet and 26 feet
B) 215, 230, 245 (miss) – 245 is a PR so looking forward to nailing it friday
C) 7:52 – Unbroken
A. 2x 100 and shut it down
B. 145, 155, 165F. Not a great day on this. Was not hitting my opener well so went lighter.
C. 8:42. I just figured out my run was short though. Oops. Still felt the workout though. Runs felt slow.
Sarabeth, thanks for the sweat band recommendation. I used them today on my wrists, during muscle ups, and it worked beautifully!
Great!! 🙂 glad I could help.
A. 100ft UB x 2
B. 185/195/205 (a 20lb PR from the hang!)
C. 11:50
A & B later on after work. So I will sit at my desk and think about it all day…..
Modified C and did the actual Event 3 workout, wanted to do it at least once. 8.21
Everything UB, except last round of pistols was 30/10/10.
Going to knock out some more Regional events tomorrow with Dylan Kelly, another North Central Regional Athlete and also a following of this regional programming.
Solid work Jacob.
Beast dude!