Week 5

Week 5

If your Regionals is the first weekend and you are following this blog, understand that this week is a quick drop in volume with some intensity build. It is catered to a team that has a shorter average training age than what we are normally used to. If you feel comfortable with your training volume, you can up the intense pieces earlier this week. If not, follow the program. When the workouts release pick a few that will not smoke you and do some run throughs. If there is a massive grinder then just practice the movements and transitions as it relates to your team members.

Monday 4/28/14 - 

EMOM 12 min: evens - 1-3 strict pull-ups + 2-5 strict dips

Hang power snatch: 60%x3x3

Squat: hit a single, go by feel, not heavy

Row: 30 min @ Z1 - every 5 min get off and walk around for 30 sec

Tuesday 4/29/14 - 

Practice: 10 min of HS walking

EMOM 16 min: evens - 8 HSPU, odds - 10 alt. pistols

EMOM 12 min: evens - 1-3 MU, odds - 2 HPC + 1 FS @ 60%

Bike: 30 sec 85%, 30 sec 50%, x10 + 5 min flush pace

Wednesday 4/30/14 - 

Wall-facing handstand hold: 3x30sec, rest 2-3 min between (can sprinkle these in to warm-up)

Hang snatch EMOM: begin at 65%, slow build with no more than 10/5lb jumps, stop after 2 misses total

EMOM 10 min: odds - 1 clean + 2 FS @ 80% of max clean, evens - 8 GHD sit-ups

Conditioning: 6RFT - 1 RC + 200m run - go legless on RC if your RC skill is PERFECT, if it needs practice…then practice!

Thursday 5/1/14 - 

Aerobic recovery: row/bike/walk 30 min Z1 - athlete’s choice

Friday 5/2/14 - 

Practice: 10 min of HS walk 

EMOM 12 min: odds - hang snatch x2 @ 70%, evens - 3-6 strict HSPU

Conditioning: 15 MU + 15 CJ (135/95lbs) AFAP - find proper pace for MU, practice proper cycling for CJ

Rest 10 min

Conditioning: 49 pull-ups + 7 OHS (185/115lbs)

Saturday 5/3/14 -   ***I edited pairs for Event 7. Take note***

Practice: 10 min of HS walk + 10 min of RC skill

Event 2: warm your hang snatch up well, then set the clock for 11 min and perform event with proper standards…use one platform only rolling the other BB out of the way, clip every attempt, only one athlete can be on platform changing weights, etc etc etc ***READ RULES

Rest 5 min - use this time to strategize how to be more efficient on Event 2

Event 2: set the clock for 11 min and do it again

Rest 2 min EXACTLY

Event 3: try the order of Cgreg, Shane, Joey, CBo - girl order is up for debate as you all will have plenty of time to recover after snatches

***Events 2 and 3 for our purposes will be performed as a group of 8 athletes. I have given you extra time on Event 2 to make up for the two extra athletes.

Rest 10 min

Event 7: try Becky + Joey, CBo + Michelle, Shane + Crissy, and CGreg + Jessie - score the time it takes for each pair to complete their work, not total time