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.