Click here to access the 2017 Regionals Prep Program!

Primary Strength Session
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerks x 3 reps

Emphasize speed and footwork, not load.

B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk x 1 rep

Build from approximately 70% to today’s heavy single.

C.
Build to today’s heavy Jerk-Grip Overhead Squat

Barbell must be jerked from the front-rack position, and then overhead squatted. Do not bump the barbell to your back prior to the overhead squat.

Primary Strength Session
A.
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat

B.
Every 2 minutes, for 16 minutes (8 sets):
Clean from Mid-Patella x 1 rep
(pause 2 seconds at mid-patella, then snatch)

Build from approximately 70-75% to today’s heavy. Same rules as last week, but with reduced pause length, the expectation is that you will build to a heavier load.

C.
Three sets of:
8-Second Clean Deadlift x 1 rep @ 8181
Rest as needed

Start with approximately 65% or lighter and keep your focus on maintaining proper positions and weight distribution.

Click here to access the 2017 Regionals Prep Program

Primary Strength Session
A.
Five sets of:
Tempo Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

B.
Every 2 minutes, for 16 minutes (8 sets):
Clean from Mid-Patella x 1 rep
(pause 2 seconds at mid-patella, then snatch)

Build from approximately 70-75% to today’s heavy. Same rules as last week, but with reduced pause length, the expectation is that you will build to a heavier load.

Today is a rest day for athletes following our 2017 Regionals Prep Program.

Primary Strength Session
A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Push Presses + 2 Snatch Balances

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading. Should be using heavier or the same loads as last week.

B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs,