5/1/17 – 5/7/17 – Regionals Prep/Training Camp

5/1/17 – Monday

AM:
A. 80 PS for time – 185# w/ Brannen – took about 6:30
B. 50 PC for time – 225# w/ Brannen – took about 2:30
+
For Time:
Run 150m TruForm
20 S20 – 185#
Rest 2 min
For Time:
Row 20 Cal
20 DL – 275#
Rest 2 min
For Time:
A/B – 20 cal
10 BBJO’s – 30″
All of it was gross. Unbroken on everything but completely gassed on the A/B-BBJO’s.

PM:
For Time w/ Kyle Spears
Row 300 cal
A/B 300 cal
*Swap machines every minute based on the A/B time.
17:30, this was fun. Held around 1400 cal/hr on row, then held around 400watts on A/B. 

 

5/2/17 – Tuesday

AM:

4 sets:

2 LL RC -15′
Rest 20 sec
7 Muscle Ups
Rest 20 sec
14 Strict HSPU’s
Rest 1 min
These got tough! All Muscle ups unbroken and LLRC’s felt strong. My hspu’s felt choppy today. I had to break every set.

PM:
1 mile sled drag w/ 55# – easy pace. Took around 16 minutes. Felt great. Lower back and calves were fatigued but not terrible.

5/3/17 – Wed

AM:

A. Clean Pulls: 3 x 3; rest 2 min – built to 325#. Felt strong & fast.
+
3 sets:
A/B 10 sec @ 100% effort:
HS Walk 25′ afap
rest 2-3 min
+
3 sets:
Row 10 sec @ 100% effort:
HS Walk 25′ afap
rest 2-3 min
+
10-15 min mobility work

5/4/17 – Thursday

Off

5/5/17 – 5/7/17 – Training Camp

Day 1 
Event 1 and 2 (strength event/max lift with cleans, 25 min total including 5 min break between guys and girls)
45 sec window to complete: 4 bar over burpees + squat clean double for load, rest 45 sec bt athletes, cycle through for 2 attempts each member, boys go then girls go, 2 scores
(5 min break)
Event 3 (Sprint/HS walk – 15 min cap)
For time, 1 athlete at a time in M/F/M/F/M/F order
30/20 cal AB
100ft HS walk (50ft down and back, tag next partner)
Day 2
Event 4 (worm exposure as team – 20 min cap)
50ft walking lunge with worm
60 synchro C2B pullups guys pair/50 synchro HSPU girls pair (2 working 1 resting)
50ft walking lunge with worm
15 C/J’s w/ Worm
50ft walking lunge with worm
60 synchro C2B pullups girls pair/50 synchro HSPU guys pair (2 working 1 resting)
50ft walking lunge with worm
Event 5 (M/F pairs go through conga line style – 18 min cap)
Station 1
9-6-3 each
Slam ball over shoulder at 150/100
Partner must hold slam ball in bear hug to accumulate reps
Station 2
15-12-9
Dbl KB Hang clean to overhead @ 53/35 per hand
Partner must hold dbl KB front rack to accumulate reps
Station 3
21-15-9
Row cals
Partner HS hold to accumulate cals
Day 3
Event 6 (M/F pairs, each pair has different work standards)
1st pair
200m Ski Erg each
50 Power snatches @ 135/95 (one partner working at a time)
7 synchro ring MU
2nd pair
300m Ski Erg each
40 Power snatches @ 155/110
7 synchro ring MU
3rd pair
400m Ski Erg each
30 power snatches @175/125
7 synchro ring MU
Event 7 and 8
For time, teams of 3 MMF and FFM (5 min break between heats)

50 thrusters @ 155/105
12 RC legless
40 thrusters
10 RC legless
30 thrusters
8 RC legless