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.