Check out Heather's beautiful post about the South West Regional.
This is fun to check out, Worldwide Regional Rankings Leaderboard
Regional ONE & TWO
1. Squat Clean
10 x 1 OTM at 85%
2. Pull up Complex
7 sets of:
Ninjas: 5 Wtd Pull ups for max weight (then drop the weight w/o coming off the bar) + 6 C2B
Beasts: 3 Strict C2B + 6 C2B + 9 Kipping Pull ups
3. For Time:
12-9-6-3 Thrusters, 175/125
Between every set of Thrusters:
Run 25m and back
Run 50m and back
Run 75m and back
Schedule:
Tuesday - Training
Wednesday - Training
Thursday - Training
Friday - Rest Day
Saturday - Training
Sunday - Training
Monday - Rest
REGIONAL THREE: May 31-June 2
Rest Day
Schedule:
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training
REGIONAL FOUR: June 7-9
1. Row
1K Row at projected Jackie pace.
2. OHS
3 x 3 at 90% of previous 3RM
3. 21-15-9
Wall Balls
C2B Pull ups
Schedule:
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest
Might be me being stupid here but want to check.
ReplyDeleteIs the thruster workout
A) 12 thrusters then 25m, 50m, 75m, 9 Thrusters, 25m, 50m,75m etc
OR
B) 12 thrusters, 25m, 9 thrusters, 50m, 6 thrusters, 75m, etc
Thanks!
The first one.
Delete265# Across
ReplyDeleteBeast 7 sets
12:45Rx
265 across
ReplyDeleteMetcon- did 75#dbs instead of barbell- 8:00
Pullups- did 4 rounds beast
4x15 ub ttb
DeleteSwimming practice
92.5kg
ReplyDeleteBeast pull-ups
11:59 RX
1 - 120kg
ReplyDelete2 - beast pull ups - broke the 6th set into 3,6,3,3,3 unbelievable forearm pump
3 - to make maths easier did 400m 'run' instead of shuttles
14:46 @ 80kg
1-had to skip
ReplyDelete2-Beast pull ups
3-did something a little different to rest on overhead stuff 12-9-6-3 of: cleans, 185-205-225-245 ran in between each set 100m-200m-300m-400m (time 12:35)
1) 200lbs
ReplyDelete2) came off bar on 3rd kip on 4th set. Lost it alon 5 ctb on 5th. 5 sets total
3) probably tomorrow morning since I don't have equipment for most of tomorrow's workout.
2) was beast
Delete1)Used 155
ReplyDelete2) Did a different version of Ninja - but still did 7 rounds-
Max Effort CTB with Weight (10 lbs)
Drop Weight - Max Effort CTB
I was able to do 3 with the weight - and then 2 without except one round I got a 3rd one! Yeah!
3) 10:52RX but I did the runs wrong (option 2 above - not a stupid question, see! lol)...I did 4 thrusters in a row the first set - then it was singles/doubles from there on out.
Does anyone have any advice for what you do when life gets extremely crazy? Right now, I am teaching high school from 6:15 (when I get to school) until 2:50 and then I have Grad class four nights per week from 5:00-8:45. I am able to squeeze my workout inbetween, thankfully - and I am not complaining - but just curious as to how those of you in similar situations handle this...