Click here to access the 2017 Regionals Prep Program!
Primary Strength Session
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerks x 3 reps
Emphasize speed and footwork, not load.
B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk x 1 rep
Build from approximately 70% to today’s heavy single.
C.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps
Rest as needed
Primary Conditioning Session
Off-Season Conditioning Option
Every 2 minutes, for 36 minutes (6 sets of each):
Interval 1: 30/20 Calorie Assault Bike
Interval 2: 3/2 Strict Muscle-Ups + 3/2 Muscle-Ups + 3 Skin the Cat
Interval 3: 8 Burpee Box Jump-Overs (24″/20″) + 12 Wall Ball Shots (30/20 lbs)
OR…
Granite Games Qualifier Prep Option
A.
“He Who Hesitates…”
For time:
30 Calorie Assault Bike
30 Deadlifts (315/225 lbs)
30 Burpee Box Jump Overs (24″/20″)
When the running clock reaches 10:00…
B.
For time of:
21 Muscle-Ups
15 Burpee Muscle-Ups
9 Strict Muscle-Ups
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Single-Leg Reverse Hypers x 15-20 reps each leg
Rest as needed
Bulgarian Split Squats x 8 reps each leg @ 41X1
Rest as needed
Banded Triceps Extensions x 25 reps @ 1010
Rest as needed
B.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed
C.
Three set of:
15 Seconds of Dumbbell Lateral Raise
15 Second Dumbbell Lateral Raise Hold
15 Seconds of Dumbbell Front Raise
15 Second Dumbbell Front Raise Hold
15 Seconds of Dumbbell Strict Overhead Press
15 Second Dumbbell Strict Overhead Hold
Rest 2 minutes
D.
For max distance:
15 Minutes of Sled Drag*
*Every 3 minutes, perform 10 Jumping Air Squats
Rowing Endurance Option
Eight sets for meters of:
2 Minutes of Rowing
Rest 60 seconds
Primary Strength Session
A: 95,105,115,125
B:225,235,245,255,265,275,285,295,305,
315,320missx2. Felt good till 320.
C: 8@265,6@315,4@365,3@415×3. Felt good.
Primary Conditioning Session
GG Qualifier
A: 7:08 Rx’d. Could have pushed this harder. Was not sure how to attack so I just went thru it. The bike should have been quicker and should shoot for two sets and better pace on burpees. Looking forward to hitting this one again.
B: 13:28 Rx’d. Slow. Felt very heavy. Gymnastics may need some attention soon.
Strength and rowing tonight.
Primary Strength:
A. 65/65/65/65
B. 115/120/135/140/145/150/155/157.5/160(f)/160(f)
C. 140×8/165×6/190×4/220×3/220×3/220×3
Off-Season Conditioning:
Interval 1: Used StairMaster AirFit bike and scaled cals to 15
Interval 2: 1 strict muscle up + 2 muscle ups + 2 skin the cats
Interval 3: RX
Strength Accessory:
A. Reverse hypers (both legs) with 90#
Bulgarian split squats with 25# KB’s/25#/35#
Banded triceps extensions – done
C. Dumbbell complex: 5# plates for all 3 sets
D. Accumulated 2,698 ft. with empty Rogue Dog Sled 1.2 (approx. 120#)
How does the Airfit compare to the assault bike?
The AirFit bike is air resistance only so there’s no bearing resistance like the assault bike. In order to reach the same RPM on the AirFit, you need to increase the revolutions (# of times you are pedaling) so it appears it may be more difficult to move the levers and it seems like the calories don’t tick as fast, but not by an exponential amount.
Strength:
A: 44/66/88/110
B: 198/209/220/231/242/253/264/275/ 286/301/310/321(f)
315 is current max, I want that PR
C: 225/270/319 360/360/360
Off season conditioning:
Scaled interval 2 to 6 muscles up only because strict are something I don’t really have as of currently.
Only did 3 rounds, totally gassed mental and physically from work this week, started this part at about 9:15pm. Silver lining, did all sets of MU unbroken so I’m improving there.
Strength Accessory:
C: done with a massive, huge, gigantic pair of 5lb dumbbells
Making it a point to hit at least one part of accessory stuff each day.
did you work the transitions I sent?
Did tempo FS from yesterday – up to 190 for 2RM and stopped there. Felt good
Cleans light- nursing back issue…
Off season e2mom-felt so good
Jerks up to 305
DL up to 395x3x3
Did yesterday’s FR lunges and RC’s
Took the 4:30 class at my gym
Turkish get up R/L 100# DB
Isometric push up hold x1 minute x5 sets ?
Now surf session before dark
Strength
A) 95/115/`135/135
B) 200/210/220/230/240/250/260/270/280/285/miss 290
C) 240/285/335/380/380/380/380
Accessory
C) Used 5lbs (got lit up)
Conditioning (off season)
Modified: interval 2 to 1 strict MU + 2 MU + 3 skin cat
Got 3 rounds & tweaked/muscle spasmed either my brachialis or brachioradialis (right over lateral epicondyle). Thus, I stopped & was not happy.
Split jerk up to 320 97%
Deadlifts done, feeling stronger no belt
He who hesitates 6:02 new pr
Strength
A. 135,145,155,165
B. 265,275,285,295,305,315,325,335,345,F355 Weight hit the jerk box and threw off the rep.
C. 245,295,345,395,395,395
Conditioning
Granite games prep
A. 7:26. BBJO were slow. Deadlifts were ok.
B. 9:14 after the burpee muscle ups. Stare at the swinging rings for too long. Scaled strict muscle ups to regular. Strict reps were not there today.
Additional
Assault bike make up from yesterday. 2:44,2:49,2:50,2:47,2:48,2:51,2:49,2:43
Work those transition on your strict. there are some examples below.
Primary Strength
A. Tall Jerks – N/A
B. Split Jerk – 185/205/225/245/245/265/265/265/265f/265f/255f/255
C. Deadlift – 185/215/255/285×3
Gymnastics Work
Primary Strength Session :
A. 95#
B. 245#
C. 308#
GG Conditioning :
A. 6:55 @265# (My 70%…315# is heavier than my 80% so i figured this was a good scale)
B. 18:30 Rx
6/4/4/3/2/1 (Redlined myself for the 21 and 15 and pushed through it , felt good, and no misses on the strict MU)
Strength Accessory :
D. 800m @ 90# + Sled – 21:38 (thought 800m was doable in 15min lol)
Right option to scale the deadlift. Nice work!
Morning Session:
A) bar/95/95/95
B) 215-275, missed one at 265 I was in my head and thought about it too much
C) 215/250/295/335/335/335
GG – 7:55 scaled the deadlifts to 295 then 13:44 the strict muscle ups took me a while but I’m happy that I am consistently getting better at them
Total time was 23:44
Afternoon Session:
Strength Accessory
A/B/C Done then part D done with 3 45# and a 25# plate on the sled, this was a grind
Nice work Parker and welcome to the community!
Thank you! Really enjoying everything so far!
Done with my finals…tried to ride the wave into training tonight and fell on my face haha mental and physical rest day tomorrow and then back to normal friday
Congrats dude!
Take it easy the remainder of the week and have some fun over the weekend ready to get bak at it on Monday.
Primary
Jerks: ended at 195 this is one of my largest weaknesses for movements but it will get better
Deadlift: 80% sets were at 340
Metcon: wow this was a hard one haha
Only got 4 sets :/ had to clean the gym
Scaled bike after first round and strict muscle ups were lost after round two little beat up today but it was fun ? Haven’t had this much fun working out in a while
You made it through 3 days of training!!
1 big Session
Primary Strength
A. Tall jerks upto 50kg
B. Split Jerks weren’t feeling great today so just finished with 4×1@120kg
C. Deadlifts 8@110/6@132.5/4@155/3×3@177.5kg
Off season Conditioning
First round as prescribed then dropped the skin the cats for remaining rounds, all other movements and reps as prescribed.
Strength accessory
A. Done, 16kg KBs for split squats
C. Done 3kg DBs first round then 4kg rounds 2&3
Session 1
C. Off 305
Session 2
A. 55-65-75-85
B. 145-150-155-160-165-170-175-180-190-200-210-215(5#pr)
GG
Scaled to 25’s…shouldn’t have, but I thought I needed to.
7:30 then 16:19(…hit muscle failure somewhere in there…that was fun though)
Congrats on the jerk PR!!
pm session: I was feeling pretty wiped from the off season conditioning this morning. Do people generally adjust their macros on days with workouts like this? (usually wednesdays that is… lol) I felt like I didn’t have enough food before the second workout.. so I just did the strength accessory and skipped rowing endurance. A. 30 lbs on the reverse hyper, 95 and then 85 lbs barbell (back rack) for bulgarian squats. Tricep extension done B. banded, with higher resistance band than last week C. 8 lbs for the complex, all 3 sets D. skipped added some weighted pull-ups and… Read more »
Play with adding in more carbs and see if it helps. What are your current numbers?
adding more carbs right after first workout/right before second workout or in general during the day? I am trying to get 120g protein, 190g carbs and around 40g fat. Usually getting pretty close, but I tend to eat more fat and less carbs than I want to at the end of the day. (bodyweight 120lbs)
I’d up your carbs to around 220-230. 190 isn’t a lot whatsoever. You gotta be eating to recover and get stronger
thanks tino! I usually eat 40 g carbs after each workout. Would you suggest it matters where I add these extra 30-40 grams of carbs during the day? should I just eat more post workout or pre workout or in general?
Meal before your second session and also post second session.
A. Up to 175, easy.
B. Almost got a double weight split jerk at 330! So dang close. Caught it three times but back knee was basically driven to the ground all three times.
C. 225/265/305/355/355/355
Off-season conditioning
1. Done? Lol. Was glad to finish all the assault bike rounds in under 1:50 seconds each time. Getting better at the bike. The wall ball round was completed around 1:05 everytime. Wasn’t too demolished after this. Good stuff.
My last final is tomorrow then I’m free ?.
Great day though, felt good
Last push Ryan! Crush it!
Primary Strength Session
A. ✅ Tall Jerks x 3 reps
55/65/65/75#
B.✅ Split Jerk x 1 rep
190#
C. Deadlift
*Set 1 – 50% x 8 rep✅
*Set 2 – 60% x 6 reps✅
*Set 3 – 70% x 4 reps✅
*Set 4 – 80% x 3 reps✅
*Set 5 – 80% x 3 reps✅
*Set 6 – 80% x 3 reps✅
Primary Conditioning Session
Off-Season Conditioning Option
✅ made all 18 intervals !
Nice work making all the intervals!
Primary Strength
A) 110
B) 245
C) 400x3x3
Primary conditioning
Completed Off Season
20 Cals. 1 strict 2 kipping 2 cats. Grateful because I could not strict 4 weeks ago from oblique injury. Healed! And held on to 8 BBJs and 12WB’s at 30. Getting there
Good to see you’re healthy again. Nice work!
A. 65-75-75-85 B. 210-220-230-240-250failx2 just stopped there, shoulder really getting annoying. C. 210×8, 250×6, 290×4, 335x3x3 D. Off season Tried some wall balls and MUs and both bothered shoulder, so did all of the AB calories (180) in a row took a little over 11 min, then did 8 BBJO and every :45 for 6 sets. E. Bulgarian split squats with 24kg KBs F. Shoulder complex with 10lbs each set G. Sled drag with 90lbs loaded onto sled A. Single leg reverse hypers done 60lbs Triceps done green band B. Leg curls and side lying leg raises done green band… Read more »
Have you been doing the activation work?
Yeah, bicep and tricep openers and mobility.