Regionals 2017 – Event 3

For time

30m Single-arm DB overhead walking lunge @ 35/25kg
100 double-unders
50 Wall balls @ 14/9kg
10 Rope climbs
50 Wall balls @ 14/9kg
100 double-unders
30m Single-arm DB overhead walking lunge @ 35/25kg

Time cap. 20:00

Overview. An old Regionals workout (the good old days). Top times were < 12:00 (fastest < 10:30) in 2017. Lots of high tension movements with the lunges, heavy wall balls and rope climbs.
Strategy. For training purposes, aim to split the lunges into 2 (more if needed) sets so you’ll do some distance on each arm both at start and end. Double-unders either unbroken set (just continue if you trip), or break tactically into 2-3 sets.
The wall balls (and the rope climb) will be the crux of this workout. Reps on the heavy ball add up fast, so plan to break them up (e.g. 30-10-10, 25-15-10, 14+12+10+8+6, 5 x 10) so you have juice left for the way back. Aim to keep a steady pace on the rope (e.g. every 10, 15 or 20 seconds) to chip through them.
You might need to break the wall balls more on the way back but work hard to not let the rests between sets stretch out too long. Stay focused on the DUs and especially on the final lunges.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up a 50’/15m lane for lunges if possible, otherwise 25’/7.62m is fine. If you have LOTS of space, you can set the lunges on a single 100’/30m lane.
Debrief.
– How was your pacing through the workout? Were you able to keep moving or were there any bottlenecks?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

5 Sets x Every 5:00

1:00 Dual KB or DB Farmers Carry
8 - 12 Cuban Press
5 Shoulder Press

E3MOM

Back squat
5-5-4-4

2 sec pause in bottom

Engine

20min AMRAP:

• 1300m Row
• 1300m Ski
• AMRAP: Assault Runner

REST 4MIN

15min AMRAP:

• 900m Row
• 900m Ski +AMRAP: Ass Runner

REST 4MIN

10min AMRAP:

• 450m Row
• 450m Ski
• AMRAP: Ass Run

REST 4MIN

5min AMRAP:

• 225m Row
• 225m Ski
• AMRAP: Ass

ATPF WEEK 32 Day 3

STRENGTH (optional)
EMOM x5:

3 Front Squats @ 75–85% of 1RM clean

ATPF WEEK 32 Day 3

WEIGHTLIFTING
E90sec x7:
2x Squat Clean + 1x Front Squat

Work up to a heavy set of the day. Squat Cleans are drop and go.

For time:

30 burpees
20 wall ball @9/6kg
40m sled push* @moderate heavy
20 chest to bar / pull ups / ring rows

20 burpees
20 wall ball @9/6kg
40m sled push
15 chest to bar / pull ups / ring rows

10 burpees
20 wall ball @9/6kg
40m sled push
10 chest to bar / pull ups / ring rows

• jossei ole kelkkaa: 20 kb swing @32/24kg

Vauhtipunnerrus+tempaus allepunnerrus+allepudotus 2+2+2
15,25,27,29

Tempaus ykkösiä
25,29,32,34,35

Työntöveto+rive+työntö 2x2+2+1 sitten 1+1+1
35,40
45,49,52,54

Rive+etukyykky 2s stopilla 5 x 1+3
45,45,45,47,49

Holleyman would be 30 rounds for time:

• 5 WB 9/6 kg
• 3 HSPU
• 1 power clean 100/70 kg

But instead do an EXMOM for Y rounds. Pick X and Y.

3x 2 hang clean + 2 split jerk