@ 4:00pm
a) 1000m row @ z1
b) 3 rounds (for speed and efficiency)
1) 12 wall balls 20#
2) 9 pull ups
3) 6 strict handstand push ups
c) 15:00 to build to opening weight hang snatch
95, 115, 135, 155, 185, 205, 225, 235, 245 (f, x), 255 x 2.
missed 245 behind me. just didn't settle it overhead. the overhead position felt weak overall today.
--7:00 break--
1x1 @ opening weight hang snatch
245 (f, f, x). just mental lapses. went back to the bar after the 7:00 without the energy needed to hit the weight. then rushed back to it with frustration and missed again. 3rd attempt felt crisp and easy. need to stay focused during the break prior to event 1.
d) 3 x 60' handstand walk (rest 2:00)
completed. easy. performed in the road. worked on moving a little quicker through the walk. focused on keeping a solid body position.
e) 50 calorie row @ event 6 pace
2:04. a little faster than what I rowed the other day during event 6 (2:08) but felt solid getting off the rower. somewhere between 2:04 and 2:08 will serve the purpose this weekend.
Wednesday, May 7, 2014
Monday, May 5, 2014
REGIONAL PREP DAY 34- Sunday May 4th, 2014
@ 9:00am
a) 1000m row @ z1
2 rounds
1) 10 calorie row
2) 30 double unders
3) 5 deadlifts 135#
4) 5 wall balls 20#
5) 5 ring dips
b) REGIONAL EVENT 6
50 calorie row
50 box jump overs 24"
50 deadlifts 180#
50 wall balls 20#
50 ring dips
50 wall balls 20#
50 deadlifts 180#
50 box jumps overs 24"
50 calorie row
50 box jump overs (prior to 21:00 time cap).
--2 hour break--
@ 11:45am
a) 500m row @ z1
running and mobility
5 rounds
1) 5 toes to bar
2) 2 overhead squats (snatch the bar)- 95, 115, 135, 155, 185
b) REGIONAL EVENT 7
64 pull ups
8 overhead squats 205#
2:11.
pretty good day. the 50's workout is pretty brutal. finished the box jump overs at 20:50 but could not get over to the rower and turn it on quickly enough to get a calorie in. need to make rest breaks a little smaller and I think I can finish this workout @ Regionals. event 7 is VERY quick. hit 46/9/9 pull ups then snatched the barbell and hit the OHS. need shorter breaks (were :10-:12) between pull ups then get to the bar quicker. should be an interesting workout.
a) 1000m row @ z1
2 rounds
1) 10 calorie row
2) 30 double unders
3) 5 deadlifts 135#
4) 5 wall balls 20#
5) 5 ring dips
b) REGIONAL EVENT 6
50 calorie row
50 box jump overs 24"
50 deadlifts 180#
50 wall balls 20#
50 ring dips
50 wall balls 20#
50 deadlifts 180#
50 box jumps overs 24"
50 calorie row
50 box jump overs (prior to 21:00 time cap).
--2 hour break--
@ 11:45am
a) 500m row @ z1
running and mobility
5 rounds
1) 5 toes to bar
2) 2 overhead squats (snatch the bar)- 95, 115, 135, 155, 185
b) REGIONAL EVENT 7
64 pull ups
8 overhead squats 205#
2:11.
pretty good day. the 50's workout is pretty brutal. finished the box jump overs at 20:50 but could not get over to the rower and turn it on quickly enough to get a calorie in. need to make rest breaks a little smaller and I think I can finish this workout @ Regionals. event 7 is VERY quick. hit 46/9/9 pull ups then snatched the barbell and hit the OHS. need shorter breaks (were :10-:12) between pull ups then get to the bar quicker. should be an interesting workout.
REGIONAL PREP DAY 33- Saturday May 3rd, 2014
@ 2:45pm
a) 1000m row @ z1
3 rounds (not for time)
1) 10 calorie AD
2) 10 kb swings 53#
3) 10 overhead squats 45#
b) REGIONAL EVENT 4
21-15-9-6-3
1) strict handstand push ups
2) front squats 195# (from floor)
3) bar facing burpees
11:01.
--1 hour break--
a) running drills
b) REGIONAL EVENT 5
10 rounds
1) 1 legless rope climb
2) 200' shuttle run
4:20.
c) 10:00 AD cool down
pretty solid day. really have no way to gauge these workouts except for training with Danny. felt pretty solid and stuck with my gameplans. need to loosen up more for the running portion of event 5, was feeling tight in my quads throughout the workout. just didn't warm up much for it after the 1 hour break. gameplan on event 4 was just about perfect.
a) 1000m row @ z1
3 rounds (not for time)
1) 10 calorie AD
2) 10 kb swings 53#
3) 10 overhead squats 45#
b) REGIONAL EVENT 4
21-15-9-6-3
1) strict handstand push ups
2) front squats 195# (from floor)
3) bar facing burpees
11:01.
--1 hour break--
a) running drills
b) REGIONAL EVENT 5
10 rounds
1) 1 legless rope climb
2) 200' shuttle run
4:20.
c) 10:00 AD cool down
pretty solid day. really have no way to gauge these workouts except for training with Danny. felt pretty solid and stuck with my gameplans. need to loosen up more for the running portion of event 5, was feeling tight in my quads throughout the workout. just didn't warm up much for it after the 1 hour break. gameplan on event 4 was just about perfect.
REGIONAL PREP DAY 32- Friday May 2nd, 2014
@ 5:15pm
a) 1000m row @ z1
b) OL/HS walk specific warm up
1) mobility
2) foam rolling
3) free-standing handstand hold
c) hang snatch warm up
95#, 115#, 135#, 155#, 185#, 205#, 225#, 235#, 245#, 255#, 255#
--7:00 break--
d) REGIONAL EVENT 1
3 attempts @ max hang squat snatch
245, 255, 270.
--2:00 break--
e) REGIONAL EVENT 2
1 attempt @ max handstand walk (turnaround @ 120')
167'.
--50:00 break--
f) REGIONAL EVENT 3
3 rounds
1) 50 alternating pistols
2) 7 muscle ups
3) 10 hang power cleans 175#
8:35.
g) 10:00 AD cool down
overall, very pleased with the day. stayed within myself and stuck to my gameplans and it worked out. working up to 255# in the hang snatch warm up helped out the first couple of working sets well. the handstand walk was good, felt steady until about halfway through the return trip. event 3 was unbroken, with a consistent pace on the pistols. need to stick with that in Chicago.
a) 1000m row @ z1
b) OL/HS walk specific warm up
1) mobility
2) foam rolling
3) free-standing handstand hold
c) hang snatch warm up
95#, 115#, 135#, 155#, 185#, 205#, 225#, 235#, 245#, 255#, 255#
--7:00 break--
d) REGIONAL EVENT 1
3 attempts @ max hang squat snatch
245, 255, 270.
--2:00 break--
e) REGIONAL EVENT 2
1 attempt @ max handstand walk (turnaround @ 120')
167'.
--50:00 break--
f) REGIONAL EVENT 3
3 rounds
1) 50 alternating pistols
2) 7 muscle ups
3) 10 hang power cleans 175#
8:35.
g) 10:00 AD cool down
overall, very pleased with the day. stayed within myself and stuck to my gameplans and it worked out. working up to 255# in the hang snatch warm up helped out the first couple of working sets well. the handstand walk was good, felt steady until about halfway through the return trip. event 3 was unbroken, with a consistent pace on the pistols. need to stick with that in Chicago.
Thursday, May 1, 2014
REGIONAL PREP DAY 30- Wednesday April 30th, 2014
@ 5:30pm
a) 3 rounds (not for time)
1) 30 double unders
2) 10 db strict press 40#
3) 10 wall balls 20#
b) hang snatch work (7x1)
--work up to opening weight
--rest 5:00
--then 1x1 @ opening weight
145, 165, 185, 205, 225, 235, 240.
240. felt smooth on these today. stuck with solid technique and landed the set @ 235# and the sets @ 240# flush. will be sticking with 240# as an opening weight, and then the plan is to move on to to 255# and 265# after that.
c) 15-12-9
1) strict handstand push ups (34" x 24" box)
2) front squats 195# (from floor)
3) bar facing burpees
7:00. consistent here. hspu were broken up 6-5-4, 5-4-3, 5-4. wanted to simulate how it will be broken up once we hit the entire workout. my strict hspu motion may be a bit slow, but wasn't close to failing any. need to stay within myself and not burn it out on those. front squats felt strong and burpees were just consistent to try to get breathing back prior to hspu.
d) 5 rounds
1) 1 legless rope climb 14'
2) 200' shuttle run
2:01. fast here. went straight from the run to the rope and then back to the run. kept a solid pace on the runs, and the technique on the rope felt good. grip started to fatigue a little on 5th rope climb, but I think I can keep the pace for possible the whole workout.
a) 3 rounds (not for time)
1) 30 double unders
2) 10 db strict press 40#
3) 10 wall balls 20#
b) hang snatch work (7x1)
--work up to opening weight
--rest 5:00
--then 1x1 @ opening weight
145, 165, 185, 205, 225, 235, 240.
240. felt smooth on these today. stuck with solid technique and landed the set @ 235# and the sets @ 240# flush. will be sticking with 240# as an opening weight, and then the plan is to move on to to 255# and 265# after that.
c) 15-12-9
1) strict handstand push ups (34" x 24" box)
2) front squats 195# (from floor)
3) bar facing burpees
7:00. consistent here. hspu were broken up 6-5-4, 5-4-3, 5-4. wanted to simulate how it will be broken up once we hit the entire workout. my strict hspu motion may be a bit slow, but wasn't close to failing any. need to stay within myself and not burn it out on those. front squats felt strong and burpees were just consistent to try to get breathing back prior to hspu.
d) 5 rounds
1) 1 legless rope climb 14'
2) 200' shuttle run
2:01. fast here. went straight from the run to the rope and then back to the run. kept a solid pace on the runs, and the technique on the rope felt good. grip started to fatigue a little on 5th rope climb, but I think I can keep the pace for possible the whole workout.
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