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1. Run
6 x 200m - rest as needed.
2. OTM x 12
Odd: 3 Back Squats
Even: 6 Bar Muscle ups
3. OTM x 12
Odd: 2 Rope Climbs, 15'
Even: 2 Bear Complexes (PC + FS + OH + BS + OH), climbing
2014 REGIONAL ATHLETES
1. Low Bar Back Squat
4x6
2. Front Squat
3x5
3. 20 Rep Test
Bench Press
4. "Lipson Test"
400m Prowler Push, bodyweight
5. Row
2K, at 5K pace
2014 OPEN ATHLETES
1. "Lipson Test"
400m Prowler Push, bodyweight
2. AMRAP 3:
Double unders
1. Low Bar Back Squat
4x6
2. Front Squat
3x5
3. 20 Rep Test
Bench Press
4. "Lipson Test"
400m Prowler Push, bodyweight
5. Row
2K, at 5K pace
2014 OPEN ATHLETES
1. "Lipson Test"
400m Prowler Push, bodyweight
2. AMRAP 3:
Double unders
Is there any issue splitting up the sessions for Regionals? I guess I am wondering if we are going for a specific stimulus or if we just want to get the work down.
ReplyDeleteI don't have everything in the same place and I also only have 1 hour (sometimes less) of open gym time to finish the work.
Nevermind, just read the FAQ's. Just wondering if anyone else is having the same problem as me.
ReplyDeleteLow Bar Backsquat 225, 275, 315, 365
ReplyDeleteFront Squat 225, 245, 265
Lipson Test- Made it about 50 meters in my parking garage before one of the security guards asked me to stop because I was scraping the floor
Row- Stayed between a 1:45 and 1:50 pace the whole time, 7:24
Cant wait
ReplyDelete1) low bar back squat 120 kg
ReplyDelete2) front squat 115 kg
3) bench press 20 reps test 60 kg
4) prowler 400m 82.5 kg unbroken. time 6:06
Good job man. You smoked the prowler push.
DeleteThanks
DeleteRegionals.
ReplyDelete1) 220/264/286/297. First time doing lbbs
2) 220/242/253
3) 154 / 165 (failed after 16).
4) 12.20. 25m down and back course.
5) 7.22.
Open
ReplyDelete1) Prowler push: 67 kg - 9 min 36 sek (killed me, need more techniqepractice)
2) Double unders: 171 in 3 min
Awesome, short workout.
16:19 (166lbs)
ReplyDeleteLegs could not more for du...79
1&2- Did not do...yesterday was Hatch Squats which is pretty similar to this
ReplyDeleteInstead-
Breakthrough! I was able to do HSPU (strict though)
So I did 10x3 HSPU Strict (felt hard considering I haven't been able to do them in 9 weeks))
Then 6x4 Strict Pull Ups (+5#) with a 3 sec pause at top
3. 20 Rep Test
Bench Press
This was really hard for me! Ugh not going to bitch I know no excuses, but I haven't done any upper body in 8 weeks! used 95# but only was able to get 17, used a close grip (cant go wide just yet)
4. "Lipson Test"
400m Prowler Push, bodyweight
Holy HORRIBLE!! Under 15 min
5. Row
2K, at 5K pace
1)335,335,345,360
ReplyDelete2)225,245,260
3)155
4)No Prowler...
5)8:25
Open
ReplyDelete1. No prowler, used home made sled with barbell plates, cargo straps and old tshirt. Pulled 180lbs (four 45lb plates stacked) on grass. Really tough as it digs in to the ground. Was going to pull 400m, but cut it in half. 11:17.
2. 156 DUs in 3 min. Wanted closer to 200 reps...
Whats the best tech for the prowler. Straight arm or bent and in close? By best I mean will activate the stimulus we're aiming for?
ReplyDeleteI'm not sure about the stimulus that is trying to be achieved, I just believe it is suppose to really suck!!!
DeleteRegionals today:
ReplyDelete1. 315,335,355,385
2. 315 across
3. 225
4. This part was awful. 195lbs 13 mins
5. Row 2k. 8:00
Open
ReplyDelete1. Lipson Test- 23:20- 225#(5 plates) I pushed a yoke 200 m out and back.......took me a couple extra minutes to figure out how to stack the weights on the yoke......Any idea what Lipson did that in? ROUGH
2. 239 Du's
Originally was a pull. At the pull top times are under 6min. The push is a whole different creature.
DeleteOpen:
ReplyDelete1) 13:35 (1/2 BW)
2) 202
Coach, thanks for the great programming but my body hates you!
Regionals
ReplyDelete1)225,275,275,275
2) 205 across
Still recovering from pulled hamstring and was feeling out my legs. Will go heavier next time.
3) 145 - this is a goat of mine and happy to be working on it
4) 180# - Did sled pulls on one of the busiest streets in San Francisco. Some one asked me if this was Medieval torture.
5) 8:09 legs were spent.
I went straight from one exercise to the next with no recovery. Took about 50 minutes from warm up to finish. Any recommendations on pacing as well as squat weights?
Thanks.
Damian
This comment has been removed by the author.
ReplyDeleteOpen
ReplyDelete1. 36:?? 135# plus sled weight
2. 221 double unders
Open
ReplyDelete1) 8:32 @90kg
2) 234 DU
Ended up meeting up with Mike McKenna - an Olympic lifting coach - and practicing my Oly lifts today. Found out a lot about myself as a lifter and what I need to work on independently and what I need help with. Pretty awesome - but my hips and hamstrings feel like poo...soooooo then I did this...
ReplyDelete1. Prowler - could only use the weight plates that are outside, so used 140 lbs - 13:20ish(forgot to look down at my watch as I collapsed onto the ground ;) )
2. I also did the 20 rep bench test -- did it with 80 lbs
My dads coach at his box recommended I begin doing the regional workouts, so I'm doing as he says. Haha
ReplyDelete1.)185,205,225,235
2.)185 across
3.) 115. Could've gone more. Maybe 125 or 130
4.)Don't have access to a prowler in our garage gym lol so I did 6RFT of 3 C+J @135, 8 box jumps 24", and 18 D.U.: 6:15
5.)Done
Back Squat 295x6/315x6/335x4/335x3
ReplyDeleteMy form was ugly
F. Squat 245x5/245x4/245x3
My legs were just not happy today lol
Bench 185x17
Prowler Push {@225lbs} 7:58
Row 7:something. Avg 1:54/500m
OPEN:
ReplyDeleteTested a 1RM snatch and hit 175# for a 15# PR!! Super stoked right now!!
1) 165 Bodyweight 210 prowler push 14:12
2) 172 DU
Did the prowler push in the driveway. Down and back 12x. Put my Bodyweight on the prowler since it wasn't specified if it was weight + prowler or just total weight.
regionals
ReplyDelete1. 315,335,365,385
2. 335 across
3. 225 20rm
4. 9:23 50m down and back course (220#)
5. 8:34
lots of mobility after. hamstrings are like guitar strings today haha
Open
ReplyDelete1) 17:45
2) 186 DU
Lipson Test - no prowler - pulled 160# in plastic crate: 4:46
ReplyDelete3 minute DU drill 197 (140 in 2 minutes)
5Rm front squat: 255
Open
ReplyDelete1. Lipson Test 180lbs 16:22
2. 254 double unders
open
ReplyDelete1. 205 3:50 (50 meter course)
2. 149
Rest day - Flew from Vienna Austria to Southern California. Getting married and going to the games!
ReplyDeleteOpen
ReplyDelete1. 21:14 @ 85kg. Low bar sucked!!!
2. 185 du's