Even during this "Regional Prep" phase we are going to continue having Mondays be a Max Effort (ME) day. We will be working up to a ME set(s) of Front/Back Squat followed by some supplemental strength at higher volumes. Rest days this week are going to be Thursday and Sunday.
1. Back Squat
Work up to a 3RM
3x2 with 90% of 3RM
3 Rounds for max reps of thrusters 135,95
rest :30 between sets - no stopping anywhere, must be continuous motion.
Hey Monsters, There has been a bunch of questions on the direction of this site, so here's my quick answer. The programming on this site is geared for competitors preparing for the Regionals. I understand that many of you are may have missed the boat this year, but are still looking to use this site to help improve your training. Since we know the WODS for the Regional competitions, the programming on this site is going to be narrowly focused over the next four weeks. My suggestion is if you are not competing in a Regional Comp this year would be to use the next month to improve weaknesses and then jump back on board in June.
Here is how to kill goats, while continuing to improve your GPP. Follow a well designed program like CFNE's daily programming and add 2 days a week of specific goat killing on top of the regular wods. For example, if you need work on your T2B's do one day (Monday) of 5x12 unbroken for time, and a second day (Friday) of Tabata T2B for total reps.
1. Clean and Jerk
1x2 at 75%
1x1 at 80-85
2x1 at 90% Rest as needed between sets.
The Bulgarians rose to the top of the O-lifting world by training high volume at around 90-98% of 1rm. Training just below your Max Effort is where the most adaptation takes place. If you are "at" max effort - your form, technique and CNS take a major hit. If you are too far below your max effort you don't get the same neurological or muscular response.
2. 4 RFT
6 Deads, 245/165
1 minute rest between rounds.
Record total time. Sprint every round. Get back on the bar and pull. You should feel confident with that weight. Touch and go the bottom and no pause at the top.