Wednesday, May 22, 2013

Thursday 5.23.13

Hobart, Montoya & Hamel.
Regional 1:  May 17-19
1.  Stone Shoulder
Work up to a heavy set of 3

2.  3 RFT:
8 Thrusters, 135
6 Muscle ups

3.  Run
200m, rest equal time
400m, rest equal time
800m, rest equal time
1 mile

Schedule:
Friday - Rest Day
Saturday - Training
Sunday - Training

REGIONAL TWO:  May 24-26,
PreGame
1.  OHS 
Work up to a triple from the ground at 80% of projected 3RM - do not go higher, do not do extra sets.

2.  2 Rounds, Not For Time:
this should be done at a 'walking' pace. 
1 Rope Climb
2 Squat Cleans, 205/115
3 Bupree MU
4 Pistols, 2/side
5 HSPU
6 Box Jumps, 30/24
7 TTB
8 DBS, 70/50 - 4/side
Rest 2-3 minutes between rounds.


Schedule:
Friday, Saturday, Sunday - Regional Competition!
Monday, Tuesday - Recovery

REGIONAL THREE:  May 31-June 2 
Recovery Day

Schedule:
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL FOUR:  June 7-9
1.  Recovery Day

Schedule:
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

10 comments:

  1. For those without stones?
    Pick up a friend? A pile of plates?

    ReplyDelete
  2. 1) Heaviest Stone we had was 100lbs which was fairly easy so hit my three with that and then went 8 minutes of 30 seconds of work / 30 seconds of rest...51 total reps

    2) 5:02 - All MU's unbroken second round of thrusters split 4/4 other two unbroken

    3) 15:41 total time....last mile was 5:41

    ReplyDelete
  3. 2) Done
    3) Later or tomorrow morning.

    ReplyDelete
    Replies
    1. Did run Friday: mile was 7... Dead legs

      Delete
  4. Only have stone up to 154, so changed things up a bit

    -10x2 muscle up practice, NFT
    -5 RFT 5 thrusters at 185, 5 stone shoulders at 154 - 11:10 (or maybe it was 10:12, I don't remember
    -200m farmers carry w 2 100#dbs
    -run 1 mile NFT

    ReplyDelete
  5. Only did #2 today.. Thrusters and muscle ups. 12:34. He last two muscle ups took me over two minutes to complete. Still need more work on them.

    ReplyDelete
  6. 4:55 on thruster/burpee workout

    ReplyDelete
  7. 1. Did CTB Pull Ups on a dip bar instead of muscle ups. I did this NFT, but did as many as possible while my lifting partner finished MU.

    2. Doing this today. Listening to my body and letting it ready a bit more.

    ReplyDelete