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.