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.