May 23, 2017 – Regionals Week Three

Session One
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s “heavy” Front Squat.

B.
Every minute, on the minute, for 12 minutes:
Clean x 1 rep @ 80% of last week’s heavy single

C.
Two sets for times of:
Run 1200 Meters @ desired event pace
immediately followed by…
Six rounds of:
4 Strict Handstand Push-Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats
Rest 10-12 minutes

Perform while wearing a 5.11 Tactical weight vest.

Your goal is to keep your round splits in the same goal time frames as last week.

Session Two
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.
Three sets of:
Tempo Ring Dips x 10 reps @ 2111
(stick with the tempo and full range of motion)
Rest 15 seconds
Kipping Ring Dips x 6 reps
(work on speed and efficiency under fatigue)
Rest 15 seconds
16 Alternating Single-Arm Dumbbell Snatches (80/55 lbs)
8 Dumbbell Overhead Walking Lunges (Left Arm)
8 Dumbbell Overhead Walking Lunges (Right Arm)
Rest 1-2 minutes

B.
Three sets for times of:
25 Calories of Assault Bike
50 Double-Unders
25 Wall Ball Shots (30 to 10’/20 to 9′)
5 Rope Climbs (with rope cut 5′ off the ground)
25 Wall Ball Shots
50 Double-Unders
Rest 8-10 minutes

Go hard on the Assault Bike, and force yourself to move consistently through the discomfort.

C.
Three sets of:
Weighted GHD Hip Extensions x 12 reps @ 2012
Rest 60 seconds
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed