Regional 1: May 17-19
SESSION ONE
1. Muscle ups
Work up to 1 max effort unbroken set
2. Yoke
Work up to a max effort Yoke Carry for 50' unbroken
3. Front Squat
Work up to a 5RM
4. Prowler
Work up to a max effort Prowler Push for 50' unbroken
5. 5 RFT:
Muscle ups, 70% of reps in Max set
50' Yoke, 70% of max
5 Front Squats, 70% of max 5RM
50' Prowler, 70% of max
SESSION TWO
1. Row Intervals
4 x 750m
3 min rest between sets.
Schedule:
Friday - Rest
Saturday - Training
Sunday - Training
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training
REGIONAL TWO: May 24-26,
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
Saturday - Training
Sunday - Training
Monday - Rest
REGIONAL THREE: May 31-June 2
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 - Rest
Tuesday - Rest
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training
REGIONAL FOUR: June 7-9
1. Recovery Day
Schedule:
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest
Howdy,
ReplyDeleteBack again after being gone for work the last month. Glad to finally be back and able to really get back into it without being gone like I have been the last few months. Went ahead and started last years "get ha-uge" cycle. Plan on following that until this years cycle shows up. Strength has always been my biggest weakness even more so after the last few months of being gone. Looking forward to getting back on cycle with all you guys in a couple months, miss the little community we got here.
Time to build a bigger can.
Didn't do max efforts just worked up to a working/heavy weight. Skipped muscle ups- resting shoulders-feel good and want to keep it that way.
ReplyDeleteFront squat 300x5
5 rft
10 strict pullups
Yoke +260 (460?)
5 front squats 225
Prowler +180
Either 16 and change or 18 and change. Tough one.
New to this site. Quick question. Are u suppose to complete all works in a day I.e. each region?
ReplyDeleteThx
The programming right now is based on what region you're in if you're competing. If you're not competing in a regional, I think you should probably follow region 1 for now
DeleteYes, complete all the work in your region. Yes it is a lot of volume since this is programming for the games. Mere mortals like me skip some of the work but try to follow the best I can.
DeleteRegion 1
ReplyDeleteOnly the row today: 2:43-2:46-2:48 wanted to scream through the last half of the last one!
5) 5rft
ReplyDelete6 muscle ups
Front rack walking lunges 15m 70kg
5 front squat 70kg
Prowler low handle 15m 90kg inside on rubber floor