Regionals Athletes, please click the week of your Regionals below to access your 2017 Regionals Prep Program!
Week Two Athletes (California, Central, Pacific)
Week Three Athletes (Atlantic, Meridian, West)

Primary Strength Session
A.
Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

B.
Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep

Build to today’s heavy.

Session One
A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 80-85% of 1-RM

B.
Three sets of:
Supinated-Grip Chinese Rows x 6 reps @ 2111
Rest 90 seconds
60-Foot Handstand Walk
(drop at 30-feet, turn and come back immediately)
Rest 90 seconds

C.
Four rounds for time of:
50-Foot Overhead Carry (80/55 lbs)
100-Foot Farmers Carry (150/106 lbs)
16 Toes-to-Bar

Try to keep the dumbbell in one hand for the entire 50-foot overhead carry,

Regionals Athletes, please click the week of your Regionals below to access your 2017 Regionals Prep Program!
Week Two Athletes (California, Central, Pacific)
Week Three Athletes (Atlantic, Meridian, West)

Primary Strength Session
A.
Build to today’s heavy complex of…
1 Pause Front Squat + 2 Front Squats

For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo.

B.
Take 15-20 minutes to build to today’s 1-RM Power Clean

Primary Conditioning Session
Off-Season Conditioning Option
For time:
30/20 Calories of Assault Bike
15 Thrusters (135/95 lbs)
30 Chest-to-Bar Pull-Ups
15 Thrusters (135/95 lbs)
30/20 Calories of Assault Bike

Compare results to April 4,

Session One
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s “heavy” Front Squat.

B.
Every minute, on the minute, for 12 minutes:
Clean x 1 rep @ 80% of last week’s heavy single

C.
Two sets for times of:
Run 1200 Meters @ desired event pace
immediately followed by…
Six rounds of:
4 Strict Handstand Push-Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats
Rest 10-12 minutes

Perform while wearing a 5.11 Tactical weight vest.

Regionals Week Two Athletes, this is your final approach before you will have the opportunity to showcase what you’ve worked so hard to earn over the past many months. Keep your final training days focused, and understand that you’ve already put in the work. Regionals is not a test you can cram for, but rather the platform on which you’ll demonstrate your months of hard work. Your understanding of the sacrifices you’ve made to get to this point and the reasons you’ve chosen to pursue this goal will carry you through the weekend. Set goals for yourself around how YOU will perform in events,