REGIONAL PREP DAY 29- Tuesday April 29th, 2014

   @ 5:40am   

a) 1000m row @ z1

b) FT: 

     100 calorie row

       50 calorie airdyne (AD6)

       50 burpees to plate (45#) 

       50 calorie row

       50 calorie airdyne (AD6) 

       50 burpees to plate (45#) 

22:14. good workout. the rows were done between 1:47 and 1:50 pace, with the airdyne done between 236 and 254 watts. then the burpees were just consistent for all 50 each set. stayed consistent, solid work for the morning. 

c) 5:00 airdyne cool down 

   @ 5:30pm   

a) 3 rounds (not for time) 

    1) 30 double unders

    2) 10m handstand walk 

    3) 10 goblet squats 55#

b) hang snatch work 

    --start light and work up to a heavy single

    --rest ~ 1:00 between reps at lighter weights

    --hit heavier lifts every 2:00
95, 115, 135, 155, 175, 195, 215, 235, 250 (f, f, f, x), 260, 270 (f). the 250 misses were all technique related. wasn't allowing the barbell to get into the hip pocket, but rather trying to pull under without the proper technique. need to trust the technique and go with it. 270 landed with bent arms. 

c) 3 x max handstand walk (rest 2:00) 
133ft, 97ft, 93ft. did this in the hallway outside the LC weight room. did not have 120ft marked, so just went in a straight line for as long as I could. would have been nice to get the quick break on the feet to turnaround. good work here though. 

d) EMOTM x 21:00 

    1) 10 alternating pistols 

    2)  4  muscle ups

    3)  5  hang power cleans 175# 
completed. everything felt smooth except for the swing on my kip a couple of times. started going a bit sideways and threw things off. 

REGIONAL PREP DAY 28- Monday April 28th, 2014

REST DAY

REGIONAL PREP DAY 27- Sunday April 27th, 2014

   @ 8:30am    
TRACK WORKOUT 
(base interval times off the 400m pace of 800m PR-- ex. 3:00 800m = base off 1:30)
 1200m (+ :14)- 4:39 (-:03)
 1000m (+ :11)- 3:44 (-:03)
   800m (+ :08)- 2:54 (-:02)
   800m (+ :06)- 3:02 (+:10)
   600m (+ :04)- 2:03 (-:03)
   400m (even)- 1:18 (-:02)
   200m (all out)- :35 
real tough track work. the 2nd 800m interval was brutal for me. went out in 1:26 (right on pace) and tightened up badly. lower back was real tight and it got to me mentally. re-grouped after that interval and came back strong with the last 3. great workout though, stayed strong and did well with going at consistent paces rather than going out hard and holding on. probably best track work of the 3 weeks we did it. 
--rest 3-4 hours--
   @ 1:30pm   
a) 3 rounds (not for time) 
    1) 250m row 
    2) 10 db push press 40#
    3) 30 double unders 
b) for time: 
    50 handstand push ups 
    15 box jumps 24" 
    40 overhead squats 115#
    15 box jumps 24" 
    30 chest to bar pull ups 
    15 box jumps 24" 
    20 calorie airdyne 
    15 box jumps 24" 
    10 clean and jerk 185#
    15 box jumps 24" 
12:19. good workout. hspu were 5x10 (every :30), ohs were 27-13, chest to bars were 20-10, and clean and jerks were done as singles. was feeling the weekend (especially the track workout) volume but loosened up well and hit it hard. happy with the effort and how things felt. 
extra credit
  10 calorie AD sprint x 10 sets (rest :30) 
these were brutal. watts kept high 300s for the first few, then low 400s then upper 400s/low 500s at the end. tough/great way to end the weekend. 

REGIONAL PREP DAY 26- Saturday April 26th, 2014

   @ 10:45am   

a) 3 rounds (not for time) 

    1) 250m row 

    2) 10 wall balls 20#

    3) 10 GHD sit ups 

b) 2 rounds (not for time) 

    1) 5 sh2oh 45#

    2) 5 toes 2 bar

    3) 20 double unders 

    4) 5 alternating db snatch 70#

c) "100s" Brid style 

    1) 100 sh2oh 95#

    2) 100 toes to bar

    3) 100 double unders

    4) 100 alternating db snatch 70#

19:00. after watching the tape, only did 99 sh2oh (24 reps on my 2nd set rather than 25 like I thought). did 103 double unders though, so evens out time wise. felt pretty solid during this workout and stayed pretty consistent. the toes to bar were definitely difficult eventually but just tried to stay on the smaller sets the best I could. db snatch was broken up into 3x20 and then a big set of 40. really pushed on that set of 40 and was floored once I was done with it. 

d) 5:00 airdyne cool down

   @ 3:45pm   

a) 3 rounds (not for time) 

    1) 10 calorie airdyne 

    2) 10 good mornings 45#

    3) 10 thrusters 45#

b) for time: 

    10-8-6-4-2

     deadlifts 345#

    20-16-12-8-4

     wall balls 20#

4:00. had 3-4 no reps on the wall balls, and went unbroken on the deadlifts. good workout for me. everything was unbroken. could feel the 100s workout a little bit in the hammies and lower back but pushed through it pretty well and just tried to keep going with it. solid day. 

c) 10:00 airdyne cool down   

REGIONAL PREP DAY 25- Friday April 25th, 2014

   REGIONAL SIMULATION WEEKEND #3   
event #1 (@ 9:30am) 
a) 3 rounds (not for time) 
     1) 250m row
     2) 10 wall balls 20#
     3) 5 pull ups
completed. the rowing started out around 2:00 for the 250m, then was brought down into the 1:40s to get things loosened up for the rowing portion of Jackie. 
b) mobility
c) "Jackie" 
5:21. tied my time from Regionals last year, and 14 seconds faster than my best training performance from prior to Regionals last year. the row was 3:20.80, the thrusters were unbroken and smooth (maybe could have been a bit faster) and the pull ups were unbroken and smooth. solid performance for this morning. looking back, under 5:20 was definitely possible. 

event #2 and #3 (@ 6:00pm)
a) 3 rounds (not for time) 
     1) 30 double unders
     2) 10 toes to bar
     3) 10m handstand walk 
completed. wanted to really loosen up my kip so worked the toes to bar, wanted to loosen up the wrists and shoulders with the handstand walk, and the double unders get the lungs a little bit. 
b) SQUAT CLEAN THRUSTER ladder 
     --start @ 155#, up 10# each set until failure
     --30 seconds to lift, 15 seconds to transition @ each weight 
155, 165, 175, 185, 195, 205,2 15, 225, 235, 245, 255, 265, 275, 285, 295 (f). set a 10# PR with 285. 295 was literally 85-90% of the way up and just could not lock it out. pretty happy with how things felt, wanted that 295 but just wasn't there. 
--rest 3:00--
c) 30 burpee bar muscle ups 
4:32. stayed pretty consistent throughout the 30. the first 15 were done in 2:14 and the second 15 were done in 2:18. felt good and wasn't worried about failing any of the reps. good day overall. 

REGIONAL PREP DAY 24- Thursday April 24th, 2014

   @ 6:00pm   
ACTIVE RECOVERY DAY 
2 rounds @ 70-75%
  1) 1000m row
  2) 10 chest to bar pull ups
  3) 20 wall balls 20#
  4) 30 double unders
completed. took 12:27 to complete. tried this out as it was what CFInvictus programmed last year the day prior to Regionals. wanted to see how it went compared to my typical active rest days. went at a comfortable pace the whole time. took a long nap after work today, woke up feeling sluggish, so the first round was more shaking the cobwebs out from the nap. the rowing was kept at about a 2:02 pace. then just walked from one exercises to the next, taking my time with it. 

REGIONAL PREP DAY 23- Wednesday April 23rd, 2014

   @ 3:45pm   
a) EMOTM x 12:00 
    odd) 40 double unders
   even) 10 alternating pistols 
b) snatch complex (7 sets) (rest 2:00) 
    --snatch + lo-hang snatch (below knee) + 2 ohs
185, 195, 205, 215, 225, 235, 245. very happy with hitting 245. last spring, hit this complex 4-5 weeks in a row and finally hit 245 in the last week. had no misses the entire time. 245 felt smooth on both snatches (especially the lo-hang) and then ohs felt sturdy and strong. 
c) 5 rounds 
    1) 12 power snatch 115#
    2) 30 double unders
    3) 12 alternating pistols (w/ 40# dumbbell) 
13:22. ouch. lower back was lit up after round 2 of the weighted pistols and it made stringing power snatches together, even with the lighter weight. weighted pistols are definitely something to keep working on, pretty tough. lungs felt good, lower back was the limiter here. 
d) EMOTM x 7:00-- 3 burpee muscle ups 
completed. felt great. had a good rhythm each set and was able to return down to the ground without having the rings swing all over. 

REGIONAL PREP DAY 22- Tuesday April 22nd, 2014

   @ 5:30am   
a) 60 calorie AD @ z1 (warm up) 
b) 5:00 AD for calories @ 90%
---rest 4:00---
c) 4:00 AD for calories @ 90%
---rest 3:00---
d) 3:00 AD for calories @ 90%
---rest 2:00---
e) 2:00 AD for calories @ 90%
---rest 1:00---
f) 1:00 AD for calories @ 90%
g) 1000m row cool down
106 cals, 85 cals, 65 cals, 45 cals, 24 cals. this went well this morning. had a big time quad pump after the sets. was looking to keep the output consistent across each interval, and did a solid job of doing so. much of the time was spent between 305 and 327 watts, with a dip down to 285-295 at times during the longer intervals. overall, stayed in it mentally and had a good push for a morning cardio. 

   @ 5:30pm   
a) 3 rounds (not for time) 
     1) 125m row
     2) 10 GHD sit ups 
     3) 10 wall balls 25#
b) clean and jerk complex (7 sets) (rest 2:00) 
     --pull + lo-hang clean (below knee) + 2 front squats + jerk 
225, 245, 265, 285, 305, 315 (f jerk), 315 (f jerk). felt good on the complex. really wanted to hit the 315. missed the first jerk by pushing it out in front of me a bit. was under it and locked out, but it kept drifting forward. was not as close on the second attempt. 
c) back squats (5x5) (rest 1:30) 
     --add 10# from last week's sets
325, 345, 365, 385, 400. very happy with getting back above 400# on these again. peaked on this at 420# during late summer, but that was also without doing any work prior to it and with longer rest. felt a little "blackout-ish" on the last rep at 400# but was able to get it well. see if I can push 410# next week in the last week of the 5x5 progression.  
d) 10-8-6-4-2
      power clean 205#
      parallette handstand push up (8"- from bottom of parallette) 
7:48. this hurt the shoulders. the deficit ended up being almost 9" from the bottom of the parallette, so about 11" from the top of it. first set was solid on them, and then so was the beginning of the set of 8, but after that it was difficult. cleans felt sharp. went 10 unbroken, then singles for the round of 8, 6 and 4 (mostly just to give a little more rest prior to going back to hspu) and then 2 unbroken. good overall day of work. 

REGIONAL PREP DAY 21- Monday April 21st, 2014

REST DAY

REGIONAL PREP DAY 20- Sunday April 20th, 2014

   @ 7:30am   
a) 3 rounds (not for time) 
     1) 250m row
     2) 30 double unders 
     3) 10 toes to bar
b) for time: 
     5-4-3-2-1 rope climbs 14'
   10-8-6-4-2 stone to shoulder ~120#
    25m sled pull 200# (to finish each round) 
8:50. felt good on this. went consistent throughout, pushing pretty hard. the rope climbs felt very good, pleased with those. stone to shoulders were done at a solid pace and then the sled pulls were good work. 
c) 6:00 airdyne cool down 

   @ 4:00pm   
a) 3 rounds (not for time) 
     1) airdyne 10 calories 
     2) 3-3-4 bar muscle ups 
     3) 10 shoulder to overhead (45# barbell, 35# kb's, 53# kb's)
b) 21-15-9
     1) squat clean 135#
     2) handstand push ups 
5:22. felt pretty good. went unbroken on the round of 21 for both movements. then went 5-4-3-2-1 on squat cleans, while having 3 breaks on my head during handstand push ups. then 9 UB and 9 hspu with 2 breaks (short) on my head. good way to end the weekend of training. 

REGIONAL PREP DAY 19- Saturday April 19th, 2014

   @ 8:30am   
a) running warm up 
b) 5 x 800m intervals 
     @ 3:00, 2:55, 2:50, 2:45, 2:40 
     (800m PR- 2:35- + :25, :20, :15, :10, :05) 
2:59, 2:52, 2:49, 2:46, 2:54. my most recent PR is 2:45 (last spring) but I thought basing off that was too slow for last week's 400's, so I jumped the PR to 2:35. this may have been too fast, so 2:40 is probably the best time to pace everything off of. 2:45 should have been the last set here, as I was pretty smoked for that last interval. good overall work as well. 

   @ 3:15pm   
a) 500m row + OL warm up 
b) 10:00 3RM shoulder to overhead (from the ground) 
225, 245, 265, 285, 305. felt good here. all 3 reps at 305 were split jerk. the power clean felt smooth, and then the split jerks all felt good. no problems with lock out or anything. 
c) 15-12-9-6-3
      deadlift 315#
      100m run after each set
4:51. deadlifts went- UB, 7-3-2, 6-3, UB, UB. felt pretty good on the deadlifts, then went nice and easy on the runs to ensure me going right back to the barbell. used a 50m loop through the gym, so it may have slowed the run a little more than a 50m out and back would have.
d) 6:00 airdyne cool down 

REGIONAL PREP DAY 18- Friday April 18th, 2014

   @ 10:30am   
a) 1000m row (500m @ z1, 250m @ <2:00, 250m @ <1:55) 
b) 3 rounds (not for time) 
     1) 2 muscle ups 
     2) 3 squat snatch 135#
c) "Amanda" 
4:29. 1:17 PR on this, wanted better though. the last couple of sets of muscle ups felt off, the rings were causing me to turn on the downward kip, which threw the kip completely. no idea if it was the rings or my motion, but it was way off. first set of muscle ups were unbroken and solid, all snatches unbroken. 
d) 1000m row cool down 

   @ 3:00pm   
a) 3 rounds (not for time) 
     1) 10 calorie airdyne 
     2) 10 thrusters 45#
     3) 30 double unders
b) "3x21" 
     3 rounds 
       21 wall balls 20#
       21 box jumps 24" 
     3 rounds 
       21 overhead squats 85#
       21 toes to bar
     3 rounds
       21 kb swings 53#
       21 airdyne calories 
15:09. this was a battle. went through all 3 parts well, wall balls and box jumps unbroken on all 3 sets. the overhead squats were unbroken and smooth each set while the toes to bar were 7-7-7 each set. kb swings were unbroken, then airdyne was done at a solid pace to maintain breathing on first 2 rounds and then a hard pace on the last set. 
c) 1000m row cool down 

REGIONAL PREP DAY 17- Thursday April 17th, 2014

REST DAY (travel back to Peoria) 

REGIONAL PREP DAY 16- Wednesday April 16th, 2014

   @ 6:00pm   
a) EMOTM x 12:00 
     odd) 40 double unders
    even)  5  overhead squats (2 sets @ 95#, 2 sets @ 115#, 2 sets @ 135#)
completed. used this to get the body going, plus to open up everything directly related to the snatch work in part b. took the overhead squats nice and slow, going as deep as possible in order to get the hips loosened while also keeping a more narrow grip to get the shoulder flexibility firing. 
b) EMOTM snatch %'s
     5x2 @ 60, 65, 70, 75, 80%
     5x1 @ 85, 85, 90, 90, 90+%
165, 180, 195, 210, 225
235, 235, 250, 250, 260. 
no misses here today. did the sets of 2 as touch and go, and felt very solid with them. on all the singles, I landed a bit forward, causing me to have to take a step or two in order to stabilize the barbell. need to sit back in the catch better. my pull felt very strong with these today, and I feel like I was diving under the bar well. 
c) for time: 
     50 wall balls 20#
     20 chest 2 bar pull ups 
      5  burpees to plate 
     40 wall balls 20#
     20 chest 2 bar pull ups
     10 burpees to plate
     30 wall balls 20#
     20 chest 2 bar pull ups
     15 burpees to plate
     20 wall balls 20#
     20 chest 2 bar pull ups
     20 burpees to plate
     10 wall balls 20#
     20 chest 2 bar pull ups
     25 burpees to plate 
17:56. this was a good workout. paced out the first 2 sets of wall balls (2x25 on the minute, x25/x15 on the minute) then unbroken on the last 3 sets. paced out the chest to bars well (10-5-5, 10-6-4, 10-6-4, 10-6-4, 20) and was able to push through and go all 20 on the last set. then the burpees were done at a consistent, slow pace. chest to bars felt good tonight, and I was able to keep my breathing and keep my pace for the entire workout. 
d) EMOTM x 10:00-- 3 muscle ups
completed. really focused on keeping a good plank position, and tried to keep the legs as straight as possible throughout the entire movement. pleased with how these felt tonight. 

REGIONAL PREP DAY 15- Tuesday April 15th, 2014

   @ 5:30am   
a) 1000m row @ z1
b) 1500m row @ < 5:25 
--4:00 rest--
c) 1000m row @ < 3:34
--3:00 rest--
d) 1000m row @ < 3:28
--2:00 rest--
e) 500m row @ < 1:40
f) 5:00 airdyne cool down 
5:21.70, 3:31.90, 3:24.10, 1:37.30. felt good and comfortable the whole time. maintained the breathing and kept a good stroke rate in order to finish these off without much problem. working on pacing things out here for a conditioning with a long row as part of it (as Regionals has had the past 3 years). 

   @ 5:30pm   
a) 3 rounds (not for time) 
     1) 10 calorie airdyne 
     2) 10 ghd sit ups 
     3) 10 wall balls 25#
b) clean and jerk %'s (every 1:30) 
     1) 5x2 @ 60, 65, 70, 75, 80%
     2) 5x1 @ 85, 85, 90, 90, 90+%
205, 220, 240, 255, 270, 290, 290, 305, 305, 315. first time getting 315 on a jerk in a long time. tried it out going back to my normal jerk stance (right foot forward) and there was no groin pain (first time since hurting it prior to Granite Games). felt way stronger with it. still need to dial in the technique on it, as I could feel I had no split jerked that way in almost 7 months. 
c) back squats 5x5 (rest 1:30) (add 10# from last week) 
315, 335, 355, 375, 385. last set felt heavy, legs were feeling it from the clean and jerks and first 4 sets, but was able to finish the set without much problem (no worry of failure). a couple more weeks with this prior to Regionals, so will add 10# to each set into those weeks to hit above 400# for 5 again prior to Regionals. 
d) 30-20-10
     1) airdyne calories 
     2) handstand push ups 
5:24. tough workout. the airdyne portions got the lungs firing and then the handstand push ups built up after a while. did not leave the wall at all on any of the sets, but tried to take rests on my head whenever I thought I was getting close to failure (or to pace things out a built). good burner. 

REGIONAL PREP DAY 14- Monday April 14th, 2014

RECOVERY DAY 

REGIONAL PREP DAY 13- Sunday April 13th, 2014

   @ 10:00am   
a) 15:00 skill session (focus on rope climb technique- regular and legless)
focused on bringing the feet to as close to the hands as possible prior to moving onto the next pull. for the legless, focused on keeping my elbows bent and keeping a good rhythm. wore my mechanix gloves for them and work on sliding down the rope rather than actually trying to maintain a grip going down.  
b) for time: 
     10 muscle ups
     20 shoulder2overhead 135#
     30 pull ups
     40 ghd sit ups
     50 double unders
     40 ghd sit ups
     30 pull ups
     20 shoulder2overhead 135#
     10 muscle ups
14:22. tough workout here. lots of ghd sit ups, and those were the kicker. muscle ups were ub first set, then ub sh2oh, then pull ups were 5-5-5-3-3-3-3-3, then ghd sit ups had short breaks mixed in, then messed up on double unders #5 then ub, then same as previously with ghd sit ups, then 10-7-4-3-3-3 pull ups with real short breaks, then 20 ub sh2oh, then 2-1-1-1-1-2-2 muscle ups to finish. kip was pretty fried by the last set of muscle ups. 

   @ 2:30pm   
a) EMOTM x 10:00 
      odd) 10 calorie row
    even) 10 thrusters 45#
b) for time: 
      10 thrusters 160# axle
      250m row
       8  thrusters 160# axle
      200m row
       6  thrusters 160# axle
      150m row
       4 thrusters 160# axle
      100m row
       2 thrusters 160# axle
      50m row
4:50. unbroken on all the thrusters, and did a great job of going from the rower straight to the axle bar. rows were ~1:50 for 250m, then ~1:47 for next couple rows, then low 1:40s for 100m and then under 1:30 for 50m. wish I could get in and out of rower quicker, but just part of it. felt strong and solid to finish off the weekend. 

REGIONAL PREP DAY 12- Saturday April 12th, 2014

   @ 9:00am   
a) running warm up 
b) 10x400m @ decreasing times (rest 2:00) (start out comfortable and work down) 
1:31, 1:29, 1:27, 1:24, 1:23, 1:22, 1:20, 1:18, 1:16, 1:14. felt strong. planned pacing was originally slower than this, but wasn't going to hit the desired stimulus so stepped it up a little bit. never hit all out but went hard. stayed with solid form (as good as I can get) and maintained my breathing and pacing (per 100m) for each interval. 
c) mobility 

   @ 2:00pm   
a) 3 rounds (not for time) 
      1) 10 calorie AD
      2) 10 db push press 40#
      3) 200m run
b) 7x3 push press (rest 1:30) 
185, 205, 225, 235, 245, 255, 270. 3RM PR @ 270. felt very strong with these today. wasn't sure how the legs would feel after the 400's this morning, but everything felt solid. 
c) 18-15-12
      1) deadlift 315#
      2) toes to bar
4:36. went a different tactic with this workout than I have in the past with heavy deadlift workouts. broke the deadlifts up strategically right away (3x6, 3x5, 8-4) and then went smaller sets than normal (3x6, 3x5, 12) on toes to bar. worked out well and I was able to stay consistent (and even pick it up last round) throughout the workout. 

REGIONAL PREP DAY 11- Friday April 11th, 2014

   @ 10:30am   
a) warm up
      1) 1000m row (500m @ z1, 250m < 2:00, 250m < 1:55)
      2) olympic lifting specific warm up 
b) EMOTM clean ladder (start @ 225#, add 10# per set until failure) 
      :30 to lift, :30 rest
225, 235, 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365 (f). felt strong today on this ladder. caught 365 in the bottom but lost it forward almost immediately. 360 is my all time PR, so was really hoping to land that 365. it will come at some point. 
c) Squat "Isabel"
2:10. PR on this, had only hit it once before and time was around 2:30. went 20 unbroken and tried to go doubles the rest of the way, but failed rep 24. hit singles to finish out after that. 

   @ 3:30pm   
a) warm up 
      1) 500m row @ z1
      2) mobility
      3) 3 rounds (not for time) 
            a) 20 double unders
            b)  5 wall balls 20#, 25#, 25#
            c)  5 chest to bars
b) for time: 
       100 double unders
         80 wall balls 20#
         60 chest to bar pull ups
         40 burpee over the box 24"
         50 double unders
         40 wall balls 25#
         30 chest to bar pull ups
         20 burpee over the box 24"
       100 double unders
23:07. phew, tough workout. just a mental battle. felt a lot like the 100s workout from the Regional last year. went real slow on the burpees, but tried to get right on and stay on all the other work. good day overall to kick off the weekend. 

REGIONAL PREP DAY 10- Thursday April 10th, 2014

   ACTIVE RECOVERY DAY   

@ 5:30pm

10 rounds @ z1

   1) 250m row

   2) 200m run

completed. took 21:18. rows were kept between 2:02 and 2:06. runs were just a comfortable pace. 

10:00 mobility

REGIONAL PREP DAY 9- Wednesday April 9th, 2014

   @ 8:30pm   
a) 3 rounds (not for time) 
     1) 10 wall balls 20#
     2) :45 nose to wall handstand hold
     3) 10 calorie AD sprint 
b) EMOTM clean and jerks (10x1) 
     @ 60, 65, 70, 75, 80, 80, 85, 85, 90, 90%
     205, 220, 240, 255, 270, 275, 290, 290, 305, 305 (f jerk) 
pretty tired for the second rep @ 305. technique wasn't there on the jerk, almost saved it. 
c) 3 rounds 
     1) 15 hang power cleans 135#
     2) 15 toes to bar
     3) 15 handstand push ups
5:43. felt good on this. the hang cleans were unbroken, toes to bar were 8/7 every set, then unbroken on the handstand push ups. 

REGIONAL PREP DAY 8- Tuesday April 8th, 2014

   @ 5:45am   
a) 5:00 row @ z1
b) :30 row @ 90%
    :30 recovery 
       x 10 sets 
completed. kept between 153 and 160m (1:33-1:37 pace). felt good. 
--1:00 break--
c) :30 AD @ 90%
    :30 AD @ 40-50%
       x 10 sets
completed. kept between 314 and 356 watts. 
d) 5:00 AD @ z1

   @ 5:30pm   
a) 3 rounds (not for time) 
     1) 10 thrusters 45#
     2) 10 ghd sit ups
     3) 3 skin the cats
b) EMOTM snatch complex (full + lo-hang) 
    -> start @ 115#, add 10# per set until failure
115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245 (f). felt pretty solid on this complex today. legs just ran out of juice by the time 245 rolled around. didn't have the pop left. 
c) back squats 5x5 (rest 1:30) (same weight as last week) 
305, 325, 345, 365, 375. felt strong today with these. better than last week. planning on having the last set over 400# again by the time Regionals roll around. 
d) for time: 
      21 shoulder2overhead 185#
      42 alternating db snatch 70#
      15 box jumps 30"
      15 shoulder2overhead 185#
      30 alternating db snatch 70#
      15 box jumps 30"
       9  shoulder2overhead 185#
      18 alternating db snatch 70#
      15 box jumps 30"
11:09. unbroken on all of the sh2oh sets, a consistent pace through the db snatches and box jumps. first time rebounding box jumps @ 30" for quite a while and it felt comfortable. 
e) EMOTM x 10:00-> 4 muscle ups
made it through 8 rounds but then went long on sets 9 and 10. went to the park, the limb chosen was real bouncy. 

REGIONAL PREP DAY 7- Monday April 7th, 2014

REST DAY 

REGIONAL PREP DAY 6- Sunday April 6th, 2014

   @ 8:30am   
a) EMOTM x 12:00 
     odd) 12 burpees to 6" target
    even) 30 double unders
completed. 
b) 5x5 back squats (add 10# from last week) (rest 1:30) 
305, 325, 345, 365, 375. felt strong today. working these back up is feeling good. wanted the final set to be back over 400# before Regionals. 
c) for time: 
      50 double unders
      100' farmer's carry 90#
      40 alternating pistols
      100' farmer's carry 90#
      30 burpee over the box 24"
      100' farmer's carry 90#
      20 muscle ups
      100' farmer's carry 24"
      10 squat snatch 155#
      100' farmer's carry 24"
12:19. good workout. stayed at a solid pace throughout the whole workout. broke muscle ups (4-3-3-2-2-2-2-2) and squat snatch (3-3-4) and just worked through the others consistently. muscle ups felt good, but need to work on getting the feet higher through the kip up. 

REGIONAL PREP DAY 5- Saturday April 5th, 2014

   @ 3:00pm   
a) 500m row @ z1
    30 calorie AD @ z1
    mobility 
completed. good warm up. body was a little stiff when starting, made sure to get everything good and loose, plus get a sweat going, prior to starting the conditioning portion. 
b) for time: 
     1000m row 
     100 calorie AD
     750m row 
     75 calorie AD
     500m row
     50 calorie AD
     250m row
     25 calorie AD
23:40. mental go with this one. the rows were 1:44 pace (1000m), 1:48-1:49 (750m), 1:46-1:47 (500m), 1:45-1:46 (250m). the watts for the airdyne fluctuated between 246 and 274 during the 100, 75 and 50 rounds and then reached well over 400 for the last round of 25 cals. 
c) EMOTM 1-rep strict press ladder 
     --> start @ 115# (add 10# per set) 
115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225. 5# PR with 225# here. stopped after this set, felt the form going down. real happy with 225#. bodyweight has gone down and weight on lifts going in a good direction. 

REGIONAL PREP DAY 4- Friday April 4th, 2014

   @ 5:30pm   
a) 3 rounds (not for time) 
     1) 3 skin the cats (slow and perfect)
     2) 6 parallette hspu (3" deficit) 
     3) 9 overhead squats 95# (slow and perfect) 
completed. good warm up. really focused on controlling the movement all the way through the skin the cats, and started with a wide grip on the ohs and worked it in each set (working on that mobility and flexibility with the movement). 
b) EMOTM 2 tNg power snatch ladder 
     --> start @ 115# (add 10# per set until failure) 
115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235 (x1). felt strong on these today. 235# ties a power snatch PR, and then the second rep went below parallel, so wasn't a double power snatch. 225# felt strong, and I think is the heaviest I have gone for a double. felt very solid with the positioning. 
c) for time: 
     10 parallette hspu (8") 
     20 2-arm db gr2oh (50#) 
     30 front squats (135#) 
      8 parallette hspu (8")
     16 2-arm db gr2oh (50#)
     24 front squats (135#) 
      6 parallette hspu (8")
     12 2-arm db gr2oh (50#)
     18 front squats (135#)
      4 parallette hspu (8")
      8 2-arm db gr2oh (50#)
     12 front squats (135#)
      2 parallette hspu (8")
      4 2-arm db gr2oh (50#)
      6 front squats (135#)
15:55. tough workout! tried to pace things out pretty well so that there were no super long breaks at all during the entire workout. worked well for the most part, still a few breaks that should have been shorter. 

REGIONAL PREP DAY 3- Thursday April 3rd, 2014

REST DAY

REGIONAL PREP DAY 2- Wednesday April 2nd, 2014

   @ 6:00pm   
a) 15:00 skill session 
      1) skin the cats
      2) bar muscle ups
      3) free standing hspu + hs walk 
completed. did quite a bit of work with each of these stations. mixed in some ring muscle ups as well. figured out the best technique for me to use for the fshspu to a handstand walk, plus got the feel for the bmu's again. 
b) EMOTM x 20:00 
     odd) 6 overhead walking lunge 160# (w axle bar) 
    even) 3 muscle ups (alternate bar and ring sets--> 5 sets of each) 
completed. unbroken sets of every thing. felt efficient and good. really focused on the technique on the muscle ups, and after watching the tape, kept things pretty solid. 
c) 15:00 run 
      1) 5:00 @ z1
      2) 5:00 @ 80-90%
      3) 5:00 @ z1
completed. this went well. started out by the high school, worked my way down the trail and then to the end of the road on the bus barn road. pushed it well on the middle 5:00, then just stayed comfortable for the first and last 5:00. was good to get out and run. 

REGIONAL PREP DAY 1- Tuesday April 1st, 2014

   Regional Prep, Day 1   
@ 5:45pm
a) 3 rounds (not for time) 
     1) 10 calorie row 
     2) 10 kb swings 53#
     3) 10 wall balls 25#
completed. 
b) 15:00 to a heavy clean and jerk 
145, 185, 235, 255, 275, 295, 310, 320 (f jerk, f jerk). since hurting my groin prior to Granite Games, I have only split jerked once, and this was now the second time. had to switch the foot positions as I am not sure how the groin would feel splitting my normal way. both fails were just foot technique related. need to split more moving forward, at light, medium and heavy weights. cleans felt solid though, no problem with those. 
c) EMOTM x 30:00 
     1) 3 power clean and jerk 185# (tNg)
     2) 6 box jumps 36" (no rebounding)
     3) 9 toes to bar 
completed. really focused on movement efficiency here. wanted to find the best way to transition from one clean and jerk to the next, worked on really using my arms to aid with the box jumps, and focused on keeping a tight core and legs together in order to help the efficiency of the toes to bar.