Category: Workouts and News

Regional Event 6 2012

For time:
Three rounds of:
7 Deadlifts 345/225#
7 Muscle-ups
then,
Three rounds of:
21 Wall balls 20/14# ball to 10′
21 Toes-to-bar
then,
30m Farmer carry 2 X 45/32.5kg DB’s
28 Burpee box jumps 24″/20″
30m Farmer carry 2 X 45/32.5kg DB’s
3 Muscle-ups

Scaled Version

For time:
Three rounds of:
7 Deadlifts 225/155#
7 C2B/Pull Ups/Jumping Pull Ups
then,
Three rounds of:
21 Wall balls 20/14# ball to 10′
21 Toes-to-bar/Knees to chest
then,
30m Farmer carry 2 X 32/24kg KB’s
28 Burpee box jumps 24″/20″
30m Farmer carry 2 X 32/24kg KB’s
3 C2B/Pull Ups/Jumping Pull Ups

Strength

Take 10 minutes to build to the 2nd weight that you will lift in the workout.

Workout

“13.1”

17 minute AMRAP:
40 burpees
30 snatch 75/45#
30 burpees
30 snatch 135/95#
20 burpees
30 snatch 165/115#
10 burpees
Max snatch 210/120#

Handstand Practice
Spend 20 minutes
Choose one and perform

5 Sets of
1-5 Free Standing HSPU’s
Max Effort Free Standing Handstand Hold
3-10 Strict Handstand Push-ups
5-12 Kipping Handstand Push-ups
:30-1:00 Handstand Hold

Skill work on these. If you blow threw them, just keep practicing.

Workout

For Time:
30 Clean and Jerks 135/95#

Strength
Building up to 1 rep max Snatch (20mins)
A possible build-up to new 1 rep below. Based off previous PR weight. Rest as needed between sets.
5 reps – 60%
5 reps – 70%
3 reps – 85%
3 reps – 90%
2 reps – 95%
1 rep – 100%
1 rep – 105%
1 rep – 110%

Strength
3×7 Front Squat
Use the same weight for all sets
60-65% of 1RM back squat

Workout #1
“Death by Increasing Thrusters”
20 minute EMOM of 5 Thrusters every minute. Weight increases every 5mins of the EMOM. Reps per minute stays the same.
Minutes 0-4: 95/65#
Minutes: 5-9: 115/85#
Minutes 10-14: 135/95#
Minutes 15-19: 155/105#
** Soon as you fail you start doing 15 Air Squats every minute until the 20 minute EMOM finishes.
** Score is reps completed of thrusters only. Put in notes what minute you failed at if you did not make it all the way through.

Strength
3 sets of
8 Single leg single KB box step ups
12 DB bench press
Use the same weight for all sets
You can use a different weight for each movement.

Strength
Shoulder Press 1RM
5-4-3-2-1-1-1
Use this rep scheme to find a new 1RM
Scoring: Load

Pre Work
3 Sets of:
16 Romanian Deadlifts
8 Barbell Bent over row
*Super-setted. Choose a light weight that keeps position solid. Especially the RDL’s

Strength
Clean Technique
Use a moderate to heavy weight to work technique:
5 Sets of:
2 Hang Power Cleans + 2 Front Squats + 2 Push Jerks
*If you are moving well, you can go for a max.

Strength
Take 15-20 minutes to establish a 1RM Deadlift.
*Use 8 sets to achieve this result.
Your sets might look like this:
5 @ 80%
4 @ 85%
3 @ 90%
2 @ 95%
1 @ 97.5%
1 @ 100%
1 @ 100%+
1 @ 100%+
*Ensure you rest and recover enough between your sets.
Get some PR’s!!!