May 9, 2014 – Regionals Groups 3-4

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Snatch x 1 rep
*Sets 1-2 – 80% of desired Regionals 3rd lift
*Set 3-4 – 85% of desired Regionals 3rd lift
*Set 5-6 – 90% of desired Regionals 3rd lift
*Set 7-8 – 95% of desired Regionals 3rd lift
*Set 9-10 – 100% of desired Regionals 3rd lift

B.
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

C.
“2014 Regionals Event 3”
Three rounds for time of:
50 Alternating Pistols
7 Muscle-Ups
10 Hang Power Cleans (175/115 lbs)

This will be the only time you complete this full event. Hit it hard and learn how it will feel to push the pace through the full volume.

**Take care of your body after this session. Use the same restorative measures you plan to use in competition.
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TEAM WORKOUT OF THE DAY
A.
Five sets of:
Front Squat x 1 rep
Rest as needed

Build load by feel to something that feels “heavy” for today.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Snatch x 1 rep
*Sets 1-2 – 80% of desired Regionals 3rd lift
*Set 3-4 – 85% of desired Regionals 3rd lift
*Set 5-6 – 90% of desired Regionals 3rd lift
*Set 7-8 – 95% of desired Regionals 3rd lift
*Set 9-10 – 100% of desired Regionals 3rd lift

C.
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

D.
For time:
15/12/9 Muscle-Ups
15/12/9 Ground to Overhead (135/95 lbs)

Select the rep scheme that you will be asked to perform in competition.