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Castro is a fan
Regional ONE & TWO
1. Dead Lift
4 x 6, across
2. 3 RFT:
800m Run
400m Sandbag Run, 80/60
3. 3 Giant Sets:
21 GHDSU
14 Ring Rows
7 GHR
Schedule:
Friday - Rest Day
Saturday - Training
Sunday - Training
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training
REGIONAL THREE: May 31-June 2
1. Stone Shoulder
work up to a heavy set of 3
2. 3 RFT:
8 Thrusters, 135/95
6 Muscle ups
3. Run
200m, Rest equal time
400m, Rest equal time
800m, Rest equal time
1 mile
Schedule:
Friday - Rest
Saturday - Training
Sunday - Training
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training
REGIONAL FOUR: June 7-9
PREGAME
1. OHS
Work up to a triple from the ground at 75% 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 - Rest
Tuesday - Rest
Wednesday - Training
Thursday - Training
Friday - Rest
Coach Ben,
ReplyDeleteSo I switched over to doing the "Get Ha-uge" stuff from last year about a week ago. Now I'm feeling like I want to get back on the current training regimen. I think the problem is I just don't know what I should be doing right now. Obviously I'm not going to regionals or the games this year. Can you provide me any advice if you get a chance?
About me - M/36yo/6'0/~205lbs (I don't have a scale) Been doing Crossfit about a year and a half. Decently strong (350lb bench, 405 back squat, close to 500lb DL, 275lb clean) but lacking in oly overhead strength - only 185 snatch max, 235lb OHS. Also need work on gymnastics stuff - can only string together 6 muscle ups. Can't do a strict muscle up. C2Bs suck.
Should I be working on my goats right now? Keep following this programming? Any advice would be greatly appreciated! Thank you for all that you do.
Mark
Good question Mark. I have been wondering the same thing, but in the meantime have been following the current programming as close as possible. Seems like most people have dropped out though.
DeleteIm also curious about this as well
DeleteDidn't mean to post yet (sweat and smart phones don't mix). I was also thinking of doing Ha-uge but I didnt want to do 4 months of that in a row. I just hopped in on region 1, but was contemplating whadayasnatch.
DeleteHere are some numbers i currently lift:
Squat 305 (need to max this again been a while and im working with higher weighs)
Press 150
Bench 240
Deadlift 425
Strict hspu 12
Muscle ups kipping 3 (cant maintain grip, can drop and go right back into them)
C&j 215
Snatch 180
Any input appreciated.
Pregame done.
ReplyDeleteRegion 1
ReplyDelete1) 325 - Could have done more so this is encouraging.
2) Had to improvise: Modified Mainsite Wod - 15min AMRAP - 250m Row, 25 push ups - 5rds plus 100m
3) Done
REGIONAL THREE: May 31-June 2
ReplyDelete1. Stone Shoulder
no Atlas Stones in the Sthan. subbed with DB ground to shoulder: built up to 100# DB
2. 3 RFT:
8 Thrusters, 135/95
6 Muscle ups
5:30 RX
3. Run
200m, Rest equal time 30 sec
400m, Rest equal time 1:30
800m, Rest equal time 4:30
1 mile 7:30
ran with elevation mask and it sucked. <2>
Region 2:
ReplyDelete225 DL
Ran with 65lb sandbag (heaviest avail), 21:49
regional 2
ReplyDelete1. DL @ 100kg
2. later
3. Done
Good luck to all those involved in this weekends regionals!
Sorry I never posted!
ReplyDelete1. 215 Deadlift
2. Improvised the same as Jason above (15 min AMRAP - 250m Row, 25 Push Ups) 4 round plus 21 push-ups
3. Done