4/24/17 – 4/30/17 – Regionals Prep

Mon – Apr 24
AM:
20 min Hips/Glute Activation/Mobility – Running Specific
+
Perform at easy pace
Row 10 min
Watt Bike 10 min
Ski 10 min
A/B 10 min
+
40 min Mobility/Movement Work

PM:
30-60 min Movement/Mobilty Work

Both sessions felt great. It was good to back off for a day and let everything catch up. I’m feeling good today!

 

Tue – Apr 25
PM Team Training:
A1. Dball Over Shoulder; 6 reps alternating shoulders x 4 sets; rest 10 seconds
A2. Legless Rope Climbs; 2 reps x 4 sets; rest 2-3min
+
Waterfall style:
250m TrueForm Run w Dball Hold
30 S HSPUs w HS Hold
30 TTB w Hang
100′ Hand Stand Walk

Great session. LLRC felt strong. The waterfall workout was lower volume but good practice. The Grip into the HS Walk was tough.

AM:

A. TnG Power Snatch: Build to a tough triple
235# – felt good.
+
5 sets: Every 2 min
10 TnG PS – 115#, A/B @ 225 watts during rest – These felt good. Could easily go to 135# or slightly harder wattage

+
Track Drills w/ the crew

Wed – Apr 26
AM Team Training:
Teams of 3:
100 PS – 115# – 1 person working
50 synchro TTB
50′ HS walk
50′ HS walk
*each person through twice
+
For Time
20 Worm Clean and Jerks
20 Walking lunges w/ worm
20 Worm Thrusters
20 Walking Lunges w/ worm
20 Worm Squats
20 Burpees over the worm

PM:
3 sets:
A/B 3 min @ 400+ watts
Rest 1 min
Ski Erg 3 min @ 1:53-1:55 pace
Rest 1 min
Row 3 min @ 1:50 pace
Rest 3 min
+
10 min Walk/Cool down
+
30 min Movement/Mobility Work
This all felt great this evening. Perfect pacing. Each piece was harder at different times in the workout.

Thur – Apr 27
Rest

Fri – Apr 28
AM Team Training:
A. Sand Bag Carry; accumulate 900′ as a team for Time – done. Pretty fast. Around 2 min. We practiced a hand off transition too. 
B. Hand Stand Hold Tech Work for 15min – Accumulated 4 min again. Did it much faster than a few weeks ago
C. GHD Tech Work for 10-15min – Done. Played with throwing a med ball
+
For Time:
20 Cal Assault Bike (each)
40 Db Squat Snatch (80#) (partition, anyway)
60 C2B Pull-ups (partition, anyway)
2min transition
For Time:
20 Cal Row (each)
40 Deadlift @ 365# (partition, anyway)
60′ OH Walking Lunge w Axle (each – 30′ down and back)
2min Transition
For Time:
20 Cal Skierg (each)
40 Muscle Ups (partition, anyway)
60 OHS @ 205# (partition, anyway)

Done. Nasty! Fun workout. OHS were harder than I thought they would be.

PM:
30 min Free HS Tech Work/RC/DU’s
+
A/B Cyclical

10 min EMOM:
30 sec A/B @ 550 watts + 1 Rope climbs – This was tough, but great practice.
+
15 min A/B easy spin + movement work

 

Sat – Apr 29
AM Team Training:
60 HSPU broken into 15/15/10/10/5/5
20 Synchro Bar Muscle ups
30/20 Cal Bike
30/20 Cal Row
*One person bikes while the other rows, females are doing 20 cals males are doing 30
60 Power Cleans 135/95
*Pairs may advance when the pair in front of them is done with their work
+
Worm DTish
5 Rounds
15 Worm Deadlifts
12 Shoulder to OH with worm
9 Burpees over the worm
This was gross! DL’s got tough. We finished around 10 min
+
Strict Partner “JT” w/ Joey
For time:
42-30-18
Strict HSPU’s
Strict Ring Dips from Muscle Up
Push-Ups
Around 9-10 minutes. Good pump

PM:
Movement/Recovery

Sun – Apr 30
Rest