Prep Phase –M1/Strength- Week 3 of 4

**UP 5-10% FROM LAST WEEK**

Roll Out 3-6min
Active Warm Up 5-10min
Bar Warm Up
Sn Deadlift+HMS+SP+OHS+Sotos Press 1x5ea.
MS+PSB+OHS+Sotos Press 1x5ea.
HSP+PS+HS+Sn Land+Sn Drop 1x3ea.
SP+HPS+HDS+SB+HSB 1x3ea.

Hang (below the knee) Power Snatch + Greek Snatch Balance 3+3/50% 3+3/60% 2+2/65% 2+2/70% 1+1/75%
Heaving Snatch Balance RFH 1-1-1-1-1
Low Snatch Pull 1×3/60% 1×3/70% 1×3/75%
High Snatch Pull 1×3/60% 1×3/70% 1×3/75%
Overhead Squat (Tempo:3-2-Explode) 1×3/60% 1×3/70% 1×3/75%
3xA
A1. Push up w/1 foot up 5ea
A2. Bench Press 10/60-70%
A3. Latissamus Dorsi Stretch 30 sec
A4. Scapula or Rhomboid Stretch 30 sec
3xB
B1. Chin Ups 10 (UNBROKEN)
B2. Bent Over Row 10/60-70%
B3. Pectoral Stretch 30 sec
3xC
C1. 1-arm press 10ea
C2. Jobes 5ea
C3. Trapezoid stretch 30 sec
3xD
D1. BB Curls 10
D2. BB Skull Crushers 10
D3. Seated Rear Deltoids 10
D4. Pick one each time Stretch Tricep/Bicep/Forearm/Pec 30 sec

Phase 3: 2014 Regionals Prep

DAY #1
2014 Individual Mock Regional
AM
Individual Event 1 – 2014
1-rep-max hang squat snatch
Time cap: 6 minutes

2 minutes to transition to Event 2

Individual Event 2 – 2014
Max distance handstand walk
Time cap: 3 minutes

PM
Individual Event 3 – 2014
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10 hang power cleans, 175 / 115 lb.
Time cap: 16 minutes

OR

2014 Team Mock Regional
AM
Team Event 1 – 2014
15-15, 15-15, 12-12, 12-12, 9-9, 9-9 reps for time of:
Muscle-ups
Clean and jerks, 135 / 95 lb.
Time cap: 16 minutes

PM
Team Event 2 – 2014
1-rep-max hang squat snatch
Time cap: 8 minutes

2 minutes to transition to Event 2

Team Event 3 – 2014
Max distance handstand walk
Time cap: 6 minutes

Prep Phase –M1/Strength- Week 3 of 4

**UP 5-10% FROM LAST WEEK**

Roll Out 3-6min
Active Warm Up 5-10min
Bar Warm Up
Sn Deadlift+HMS+SP+OHS+Sotos Press 1x5ea.
MS+PSB+OHS+Sotos Press 1x5ea.
HSP+PS+HS+Sn Land+Sn Drop 1x3ea.
SP+HPS+HDS+SB+HSB 1x3ea.

Muscle Snatch + Pressing Snatch Balance 3-3-3-3-3
*1-2min Rest
Snatch + Hang (Mid-Thigh) Snatch -RFH- 5-7×1+1
*2min Rest
3xA
A1. Single Leg Squat 5ea
A2. Back Squat 10/60-70%
A.3 Ham String Stretch 30 sec
3xB
B1. Single Leg Bridge 5ea
B2. RDL 3×10/60-70%
B3. Quad Stretch 30 sec
3xC
C1. Farmer Carry 10 yd square (clockwise & counter clockwise 1x each)
C2. Barbell Shrugs 10/RFH
C3. Deltoid Stretch 30 sec
3xD
D1. Adductors/Abductors 6-10
D2. Pick one each time Glut, Hip flexor, Lower back 30sec to 1min