Warmup (10-15mins.)
Foam roll
Active warmup
-Pass Thrus 20
-Step Ups 1x5ea.
Dynamic warmup
-Frankensteins 1x10ea.
-Walking Half Butterfly + Lunge + Twist 1x5ea.
-2 Hands 1 Foot + Reveres Lunge + Hand to Opp. Heel Touch 1x5ea.
-High Knee + Lateral Spiderman 1x5ea.
-Hop Ups 1×5
Joint Mobility
-Prisoner Walk 2x6ea. way
-Shoulder Joint Distraction w/Resistance Band 2x10ea.
Muscle Activation
-Full Can 2x20ea.
-Lateral Raise Palm Down 2x20ea.
-Front Raise Palm Down 2x20ea.
-Shoulder Extension 2x20ea.
-Scaption 2x20ea.
Core
-Hyper Extensions 3×10
-Supine Extended Hold 3×10
Speed, Agility, & Quickness (15-20mins.)
-Straight Leg Shuffle
-Wall Drills (Acceleration Marches)
-Four Point Pop Up
-15yrd Turn Drill
-Plyo Push Ups
-Forward Roll Over Shoulder to Ball Catch
Strength (30-40mins.)
-Back Squat 5@60%, 5@70%, 6-8×5@85%
-Bounding Hurdle Jumps 6-8×5 hurdles (perform 1 set of hurdle jumps immediately following each set of back squats @ 85%)
-Deadlift 5@60%, 5@70%, 6-8×8@85%
-Med Ball Slam 6-8×5 (perform 1 set of bodyweight squat jumps immediately following each set of deadlift @ 85%)
Cool Down
-Static Stretching 10-15mins.

Rest

Day 1

Back Squat 10×2/55%
Bench Press 10×2/60%

Aux Work
1-2 exercises of 3 to 5 sets, with 6-12 reps.
Quads
Chest
Delt
Triceps
Abs
Rear Delts

Rest

or

Walk through
Day 3 if you did not yesterday.
Work on what went wrong. Do not do the wod’s again

Rest

Rest

Skills & Drill for Regionals

Day 5

Back Squat -MTR- 10-8-6-4-2-*2
Bench Press -MTR- 10-8-6-4-2-*2
Deadlift -MTR- 10-8-6-4-2-*2
Work up to a MTR or until reps slow down.

Aux Work
1-2 exercises of 3 to 4 sets, with 6-12 reps.
Back
Triceps
Biceps
Abs
Lower Back
Glutes
Rear Delts

Warmup (5-10mins.)
Foam Roll
Joint Mobility
-Therapy Squats 3×5
-OH Scapula Throws w/Swiss Ball 3×10
Muscle Activation
-Shoulder Extension 2x20ea.
-Scaption 2x20ea.
-Serratus Anterior 2×20
-Shoulder External Rotation 2x20ea.
-Posterior w/Retraction 2x20ea.
Core Activation
-Lever Abdominals w/Med Ball 3×10
-Plank 3x30sec. w/plate on back
Functional Movement
-Bar Warmup
-Deadlift+RDL+BOR+MC+FS+Press-Good Morning 1x5ea.
-Sn. Deadlift-HH Snatch Pull+Hang Muscle Snatch+OH Squat+Zotes Press 1x5ea.
Olympic Lift Training (30-40mins.)
-Power Snatch 2@50%, 3×2@60%
-Power clean + Push jerk 2@50%, 3×2@60%
-Hang Power Snatch 2@50%, 3×2@60%
-Hang Power Clean 2@50%, 3×2@60%
-Snatch 2@60%, 2@70%, 2@75%, 3×2@80%
-Clean 2@60%, 2@70%, 2@75%, 3×2@80%
-Jerk 2@60%, 2@70%, 2@75%, 3×2@80%
Core Training 3×15 wk 1. 3×10 wk 2 x8 wk3
-Full GHD Sit Ups 3×15
-GHD Extensions 3×15
Plyometrics Training (10-15mins.)
-Med Ball Scoop Toss 3×3
-Single-Leg Stride Jump 3×5
-Knee-Tuck Jump 3×3
-Incremental Vertical Hop 3×3
-Quick Leap 4×2
-Floor Kip 3×1
-Side Hop 4×6
-Single-Leg Hop Progression 3×5
-Depth Jump 4×3
-Depth Jump Leap 3×3
-Combination Jumps and Bounds 3×3
Cool Down (10-15mins.)
-Static Stretch

Rest