May 7, 2017 – Regionals Prep

Primary Training Session

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A.
For time:
60 Chest-to-Bar Pull-Ups
15 Deadlifts (365/245 lbs)

Rest until the running clock reaches 10:00, and then…

B.
For time:
120-Foot Handstand Walk
20 Snatches (155/105 lbs)
120-Foot Handstand Walk

Handstand walks must be performed in 30-foot unbroken increments.

Rest until fully recovered, and then…

C.
Two sets for times of:
30 Calories of Assault Bike
30 GHD Sit-Ups
6 Rope Climbs
Rest 6 minutes

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.

Running Endurance Option
Three sets of:
1200 Meter Run
400 Meter Jog @ Recovery Pace

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Nathaniel Olsen
Nathaniel Olsen
May 8, 2017 8:10 am

A) 3:45 30/15/9/6
Deadlifts 5/5/5

B) 6:15 All in 30 foot increments

C) 3:52/3:53 Rope climbs felt great

Mike Douglas
Mike Douglas
May 7, 2017 3:42 pm

Did the back squats from friday

5@285
3@305
1@325

E2mom 345/350/355/355/365
*knee is feeling a lot better after giving it some rest. Back to feeling 100%

A. 5:15 Arms felt really fatigued from the past couple of days

B. 9:58
C. 3:55/3:48…I <3 assault bike

Tino Marini
Tino Marini
May 7, 2017 6:39 pm
Reply to  Mike Douglas

Was there a little sarcasm in th last statement ?

Mike Douglas
Mike Douglas
May 8, 2017 1:16 pm
Reply to  Tino Marini

Suprisingly, no. Us tall guys only have an advantage on a couple of things including biking, rowing, wall balls & rope climbs. Therefore, those are the movements I love to do. Haha

Casey Campbell
Casey Campbell
May 7, 2017 1:48 pm

A. 3:47
My grip broke around the 20th rep so I was a little cautious on the rest trying not to rip.
B. 5:22
C. 5:50/7:04
Worked out with Kevin Simons today and he crushed me on everything of course. It was nice to join some other people though and get a few little tips on things I didn’t even know I was bad at ?

Then we ran 3.6 miles. I was slow. And now I will go sleep in an epsom salt bath the rest of the day.

Tino Marini
Tino Marini
May 7, 2017 3:40 pm
Reply to  Casey Campbell

Well Kevin is a pretty legit athlete. He has a few accolades to his name 🙂

Always great for you to work out with good athletes and awesome guys

Karla Nicole
Karla Nicole
May 7, 2017 1:36 pm

afternoon session
C.
Two sets for times of: 4:40, 5:19
30 Calories of Assault Bike( tried to stay around 70rpm first round at 65 second)
30 GHD Sit-Ups- consistent each time
6 Rope Climbs- really dizzy second round after GHD, had to slow a bit more
Rest 6 minutes

Are we supposed to use the 6″ mat under our GHD sit ups like regional standards last year, or just go all the way to the ground?

Tino Marini
Tino Marini
May 7, 2017 3:38 pm
Reply to  Karla Nicole

I see no reason not to make it harder so when it comes to regionals it should feel like your scaling then 🙂

Kyle Kenny
Kyle Kenny
May 7, 2017 12:08 pm

A.. well went in with no plan. And just suffered went 60 UB then died on the deadlifts lol 3:47
B. 60/60 then did quick singles 60/60 some one rest the timer around 4 something!
C 4:14, 4:17

Tino Marini
Tino Marini
May 7, 2017 3:38 pm
Reply to  Kyle Kenny

That’s a big unbroken set! I actually like you did this and learned how it’s feels. Should give you confidence if a big set of ctb come up you can hang on.

Karla Nicole
Karla Nicole
May 7, 2017 9:35 am

A. For time: 4:08, should have been under 4 for me if I prepped it differently 60 Chest-to-Bar Pull-Ups (20,9, 7 and smaller bits… should have stuck with 5×12 but they felt good right away so I did a bigger set for me and arms blew up =P- finished with those at 2:39 15 Deadlifts (365/245 lbs) 5/5/5, these were tough for me today. Rest until the running clock reaches 10:00, and then… B. For time: 4:45 120-Foot Handstand Walk 60/60 20 Snatches (155/105 lbs)- all quick singles 120-Foot Handstand Walk 30/30/30/30 Handstand walks must be performed in 30-foot unbroken… Read more »

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