Today is a rest day for athletes following the 2017 Regionals Prep Program.
Primary Strength Session
A.
Every 90 seconds, for 9 minutes (6 sets):
1 Snatch Balance + 2 Overhead Squats
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %):
55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
D.
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
Primary Conditioning Session
Off-Season Conditioning Option
A.
Four sets of:
20/15 Calorie Assault Bike
15 Strict Handstand Push-Ups
20/15 Calorie Ski-Erg or Row
30 Kettlebell Swings (32/24 kg)
Rest 3 minutes
B.
One set of:
150-Foot Sandbag Carry
Goal is max load – 50% of 1-RM deadlift would be ideal. No stopping at any point.
C.
One set of:
600-Foot Prowler Sprint
(no stopping!)
Granite Games Qualifier Prep Option
A.
Complete as many rounds and reps as possible in 20 minutes of:
50 Calorie Assault Bike
50 Chest-to-Bar Pull-Ups
50 Wall Ball Shots (30/20 lbs)
50 Strict Handstand Push-Ups
B.
One set of:
150-Foot Sandbag Carry
Goal is max load – 50% of 1-RM deadlift would be ideal. No stopping at any point.
C.
One set of:
600-Foot Prowler Sprint
(no stopping!)
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
100-Foot Single-Arm Reverse Sled Drag (left)
Rest 30 seconds
100-Foot Single-Arm Reverse Sled Drag (right)
Rest as needed
B.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed
C.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds
D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Rest 2 minutes, and then…
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
Aerobic/Gymnastics Skills Option
Five sets, performed at 80-85%:
Row 600/500 Meters @ 24 s/m
6 Strict Handstand Push-Ups to 8″/6″ Deficit
4 Strict Muscle-Ups
2 Legless Rope Climbs