2014 Regionals

Really proud of everyone this weekend. Thanks for letting me program for you. Take some time and truly recover. Join the group classes for the remainder of May. Come schedule a sit down if you want to talk about where to go from here or just want to debrief the season.

Go celebrate that event 7 record. You earned it!

Week 7

Monday 4/12/14 -

Practice: 10 min of HS walk
Event 8: 49 pull-ups + 7 OHs (185/115lbs) - please note your time for pull-ups and OHS...game day order will likely be CGreg, Crissy, Joey, Jessie, Shane, Becky

Tuesday 4/13/14 -

Hang snatch: work up to opener, practice it if need be, if feeling good go for 2nd attempt weight
Practice: 10 min HS walk
A1) HSPU: 3x1-3 - strict
A2) Muscle-ups: 3x1-3
Bike: 30 sec 85%, 30 sec 50%, 10 min, walk rest 3 min, 10 more min, cool down

Wednesday 4/14/14 -

Aerobic recovery: walk for 30 min unplugged - no phone or music

Thursday 4/15/14 -

Travel day
Move when you get to Cincinnati - a walk would be fine

Week 6

Week 6

Monday 5/5/14 - 

Hang snatch: 2 attempts at heavy single after solid warm-up - these attempts should be solid

Rest 5 min

Hang snatch: 2 attempts at heavy single - these attempts can be pushed a little more

Rest 2 min

Handstand walk: max distance, rest 1 min, x3

Back squat: 2-2-1-1 - doubles around 85%, singles around 90%

Conditioning: Event 1 - males and Crissy can do 15 + 15, remaining ladies go 12 + 12 - please provide me with splits for MU and CJ - MU should be AFAP to get next person in to the workout and Crissy’s CJ should be AFAP as well since a guy will fly through the 12 MU (so work that barbell cycling, Crissy)

Tuesday 5/6/14 - 

EMOM 15 min: 1st) 5 strict HSPU, 2nd) 5 HPC (160/110lbs), 3rd) 5 burpees over the bar

Conditioning: 2-3 rounds AFAP - 15 PC (115/75lbs), 10 burpees

Rest 15-20 min

Conditioning: 1 RFT AFAP - 250m row, 20 PS (115/75lbs), 100 DU

Wednesday 5/7/14 - 

Event 4 and 5 - Ladies, probably going to want to break these up in to sets of 5, then 4, then by feel at the end. Hopefully I will be there to watch you go at 2:30. Have Crissy do 2 RC back to back then Jessie and Becky do one each. Guys, choose a rep scheme that will give us the fastest turnover - so don’t go chunking this in to sets of 10 unless you can rep that no problem for both sets. All of you are fast rope climbers, so I don’t think anyone needs to bear any more load than the other.

Just events 4 and 5 today.

Thursday 5/8/14 - 

Walk/row/swim/or bike: 30 min aerobic recovery

Friday 5/9/14 - 

EMOM 10 min: odds - 1-3 MU, evens - 40 DU

Conditioning: 9-6-3 strict HSPU, HPC (160/110lbs), burpees over the bar (use as little tricep as possible here)

Practice: 2-6 attempts at max walk - focus on breathing while inverted

Saturday 5/10/14 - 

Be warmed up and ready to begin Event 7 by 8:30AM so we can test it with Jessie. She has to leave by 9AM. Order is Becky + Joey, Crissy + Shane, Jessie + CGreg. First two pairs, understand that the only contribution to the time you will make in this workout is your row/DU - so you need to smoke it. There should not be any chance of holding the next pair up once you move on to DL and T2B.

Event 2+3 with actual loading and time set up.