Day 1

A.
Front Squat 3-3-3-3-3

B.
“Grace”
30 x Clean and Jerk
(Rx is 135#. Using 95# or 115# is perfectly acceptable)

Day 2

A.
Run 5 minutes for max distance
Rest 5 Minutes
Run 4
Rest 4
Run 3
Rest 3
Run 2
Rest 2
Run 1

B.
Collect 3 Minutes in L-Sit

Day 3

25 Min AMRAP of:
5 Turkish Get Ups (w/KB – 5 each side)
10 Toes to Bar
10 Goblet Squats with KB

Day 4

A.
Power Clean 1-1-1-1-1-1-1 (Build over the 7 sets after a good warm up)

B.
4 Rounds for time of:
10 Ring Push Ups
15 KB Swings
Run 400m

Day 5

For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Heavish Deadlift
Supine Ring rows (or Pull Ups)

Day 1
A.
2 Power Cleans + 1 Front Squat (5 sets – build over the sets)
Perform 1 power clean and drop the weight. Reset and immediately perform another power clean then a front squat. Rest 2 minutes between sets.

B.
3 Rounds for Times:
10 x Front Squat (Keep the weight moderate – should be unbroken each set. Adjust if too light or too heavy between sets)
90 Seconds of Box Step Ups (Knee Height – Unloaded)
Rest 2 mins between rounds.

Day 2
A.
Work up to 1RM Push Press (try to go heavy but avoid misses)

B.
5 Sets of :
Dual KB Overhead Walk for 50 meters (Shouldn’t have to go too heavy to feel these)
10 Supine Ring Rows (Or strict pull ups with a band if shoulders are feeling ok)

Day 3
5 minutes of max Run for distance
4 minutes of max Box Jumps With Step Downs (24 in)
3 minutes of max Hand Release Push Ups
2 minutes of max Wall Balls
1 minute of max Double unders (or singles)

Day 4
A.
Deadlift 3-3-3-3-3 (Keep it moderate and work on form)
B.
30 Minute Run (75-80% effort)
C.
mobility and stretching

Day 5
A.
Overhead Squat – Build to heavy set of 3 for day.
B.
DB Walking Lunge; 30 total Steps x 5 sets (Rest 90 seconds between each set)
C.
Collect 4 minutes in the plank position (preferably using rings)

Stay committed to daily pre wod mobility and post wod stretching!

Day 1
A. Take 20 Minutes to work up to heavy Power Clean for the day.
Rest 3 minutes
B. 5 x Power Cleans at 65% of A. on the minute for 5 mins
Rest 3 minutes
C. AMRAP Push Ups
Res 3 Minutes
D. Collect 3 minutes in the L Hang from bar (knees bent at 90 degrees. Thighs parallel to the floor)

Day 2
A. AMRAP 12 Minutes of:
8 x Thursters (75#)
8 x Burpees over Barbell
8 x Heavy KB Swings

B. 30 V-Ups (Not for time but for form)

Day 3 (rest day after today. I am assuming 2 rest days every 7 day cycle. Or at least light active recovery)

For Time:
Run or Row 10K. Row preferred!

Day 4
A. Build to Heavy Set of 3 on Front Squats for the day.

B.6 Rounds for times of:
8 x Supine Ring Rows
12 x Box Jumps
Rest 1 minute between rounds

Day 5
For time:
21 Deadlifts (185#)
50 Squats
21 DB Push press (35# DBs)
15 Deadlifts
50 Squats
15 Push press
9 Deadlifts
50 Squats
9 Push press
Scale weights down if needed – not up!

Day 1
3 Rounds
Run 200M
Rest 2 mins b/t each run

2 Rounds
Run 400M
Rest 3 mins

1 Round
Run 800m

Then 3 rounds of:
Max L-Sit – work on progression if you can’t hold legs parallel for more than 15 seconds.
15xBack Extensions

Day 2
5 Rounds for Time of:
10 x Power Clean (Use weight you can either do all touch and go or break up only once each set.
15 x Burpee over Barbell
Rest 3 minutes between each round. Go hard and try to keep splits close throughout!

Day 3
10 Minute AMRAP of:
6 x KB Turkish Get Ups (3 each arm)
12 x Box Jumps
Rest 5 minutes
10 Minute AMRAP of:
10 x Dumbbell Snatch (5 each arm)
30 Double Unders (100 Singles)

Day 4
A. Front Squat 3-3-3-3-3

B. For Time: 10 Rounds of Cindy
5 x Supine Ring Rows
10 x Push Ups
15 x Air Squats

Day 5
A. Push Press – Take 20 minutes to work up to heavy set of 2 for the day.

B. 21-15-9 of:
KB Swings
Burpees
Ab Mat Sit Ups

The training plan this year is better than ever! Now that Regionals has come and gone one singular goal drives Jeff: CrossFit Games 2015 as a 40 Year Old Masters Athlete.

Every training decision and competition from now until then will be part of the Master Plan.

2014 Plans: Generally the same yearly approach but with inputs from new coaches. Continue to crush weaknesses, get stronger, get faster!

If you are interested in seeing Jeff’s programming email him at: jeffprejean@gmail.com

Competitions on the agenda:
Ragin Games
OC Throwdown
All Cities Open
Fittest Games
2014 Open and Regionals

Read more about Jeff’s regional experience here:

http://crossfitsouthbank.com/regionals-2013-second-time-even-sweeter/

Day 1
Ankou Filthy Fifty
For Time:
50 x DB Thrusters (30#)
50 x Jumping Pull Ups
50 x Jump Ropes
50 x Burpees
50 x KB Swings
50 x Lunge Steps

Day 2
3 Rounds for Time of:
Run 400 M
5 X Reps of Bear Complex (use manageable weight 75-135# range)
1 Rep Consists of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press from the back rack
Barbell never touches ground until the next power clean

Day 3
A. Power Snatch 3-3-3-3-3 Build over sets

B. For Time 21-15-9 Reps of:
Box Jumps (24in)
Ab Mat Sit Ups with Med Ball
Push Ups

Day 4
For Time:
30 x Body Weight Back Squat
Run 1 Mile

Day 5
5 Rounds
Max Reps Body weight Bench Press (or lighter weight you can get 8-12 times each set)
Max Supine Ring Rows (Put feet on a box to get vertical. May be easier on the shoulders)
Rest 3 minutes between rounds