January 4, 2013 – Performance

Workout of the Day
A.
Four sets of:
Deadlift x 3-5 reps
Rest 2-3 minutes

B.
“Jackie”
For time:
Row 1000 Meters
Thrusters x 50 reps
Pull-Ups x 30 reps

Time to beat – 5:11 (Josh Bridges, 2013 Regionals)

Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
“Jackie”
For time:
Row 1000 Meters
Thrusters x 50 reps
Pull-Ups x 30 reps

Workout of the Day
A.
Three sets, not for time, of:
Alternating Pistols x 12 reps (6 each)
Muscle-Ups x 4-8 reps
Double-Unders x 50 reps

B.
Every two minutes, for 20 minutes (10 sets) of:
Snatch x 1 rep
(Build over the course of the sets to a heavy single.)

C.
Build to 85% of your 1-RM Back Squat, and then . . .

Every minute, on the minute, for 10 minutes
Back Squat x 2-3 reps @ 85% of 1-RM

REGIONALS COMPETITORS
*Click the date of your Regionals below for your program.
May 24th-26th
May 31st-June 2nd
June 7th-9th