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Competition

April 21, 2014 – Competition

Workout of the Day Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 Masters Regionals Program OFF-SEASON A. Three sets, not for time, of: Russian Leg Lifts x 6-8 reps Double-Unders x 30-50 unbroken reps Turkish Get-Up x 2-3 reps each arm B. Six sets of: Power Snatch from Mid-Thigh x 4-5 reps (straps are ok if you have them) Rest as needed C. Back Squat @ 30X0 *Set 1 – 5 reps @ 60% of 1-RM *Set 2 –

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April 20, 2014 – Competition

Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 Masters Regionals Program OFF-SEASON Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have

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April 19, 2014 – Competition

Workout of the Day Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 Masters Regionals Program OFF-SEASON A. Front Squat *Set 1 – 3 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 90-95% *Set 6 – 3 reps @ 85% *Set 7 – 5 reps @ 80% Rest as needed between sets B. Ten rounds for time of:

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April 18, 2014 – Competition

Workout of the Day Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 Masters Regionals Program OFF-SEASON A. Take 15-20 minutes to build to a heavy Snatch B. Take 15 minutes to build to a heavy Clean & Jerk C. Bench Press @ 30X0 *Set 1 – 5 reps @ 60% of 1-RM *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – 3 reps @

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April 17, 2014 – Competition

Active Recovery Day Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 Masters Regionals Program OFF-SEASON A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the

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April 16, 2014 – Competition

Workout of the Day Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 Masters Regionals Program OFF-SEASON A. Four sets of: Power Clean x 2.2.2 @ 70-75% of 1-RM Clean (rest 10 seconds between doubles) Rest as needed between sets B. Four sets of: Clean Pull x 1.1.1.1 @ 105-110% (rest 10 seconds between singles) Rest as needed between sets C. Complete as many reps and rounds as possible in 6 minutes of: 275/185 lb Deadlift x 6 reps 30″/24″

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April 15, 2014 – Competition

Workout of the Day Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 Masters Regionals Program OFF-SEASON A. Three sets, not for time, of: Wall Climbs x 2-4 reps Muscle-Ups x 3-6 reps Toes to Bar x 10-12 reps B. In 15-20 minutes, build to a heavy Jerk – with 5 of the attempts within 75-90% of your 1-RM. C. Every two minutes, for 10 minutes (5 sets): Weighted Pull-Ups x 3 reps Work as heavy as possible here. Build

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April 14, 2014 – Competition

Workout of the Day Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 Masters Regionals Program OFF-SEASON A. Three sets, not for time, of: Double-Unders x 30 reps Pistols x 3-5 reps each leg L-Pull-Ups x 5-8 reps @ 2110 B. Six sets of: Power Snatch from Mid-Thigh x 2.2.2 (rest 10-15 seconds between doubles) Rest as needed C. Back Squat @ 30X0 *Set 1 – 5 reps @ 60% of 1-RM *Set 2 – 3 reps @ 75% *Set

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April 13, 2014 – Competition

Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 MASTERS REGIONALS PROGRAM AND OFF-SEASON Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you

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April 12, 2014 – Competition

Workout of the Day Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 Masters Regionals Program OFF-SEASON A. For time: 20 Deadlifts (315/215 lbs) 30 Box Jump-Overs (24”/20”) 40 Kettlebell Swings* (24/16 kg) 50 Double-Unders 50 Calories of Rowing on Concept 2 50 Double-Unders 40 Kettlebell Swings* (24/16 kg) 30 Box Jump-Overs (24”/20”) 20 Deadlifts (315/215 lbs) *Kettlebell Swings should be performed as competition-style American swings with the hands directly over the heels and fully extended knees and hips. The

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