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. 

REGIONAL PREP DAY 28- Monday April 28th, 2014

REST DAY

REGIONAL PREP DAY 27- Sunday April 27th, 2014

   @ 8:30am    
TRACK WORKOUT 
(base interval times off the 400m pace of 800m PR-- ex. 3:00 800m = base off 1:30)
 1200m (+ :14)- 4:39 (-:03)
 1000m (+ :11)- 3:44 (-:03)
   800m (+ :08)- 2:54 (-:02)
   800m (+ :06)- 3:02 (+:10)
   600m (+ :04)- 2:03 (-:03)
   400m (even)- 1:18 (-:02)
   200m (all out)- :35 
real tough track work. the 2nd 800m interval was brutal for me. went out in 1:26 (right on pace) and tightened up badly. lower back was real tight and it got to me mentally. re-grouped after that interval and came back strong with the last 3. great workout though, stayed strong and did well with going at consistent paces rather than going out hard and holding on. probably best track work of the 3 weeks we did it. 
--rest 3-4 hours--
   @ 1:30pm   
a) 3 rounds (not for time) 
    1) 250m row 
    2) 10 db push press 40#
    3) 30 double unders 
b) for time: 
    50 handstand push ups 
    15 box jumps 24" 
    40 overhead squats 115#
    15 box jumps 24" 
    30 chest to bar pull ups 
    15 box jumps 24" 
    20 calorie airdyne 
    15 box jumps 24" 
    10 clean and jerk 185#
    15 box jumps 24" 
12:19. good workout. hspu were 5x10 (every :30), ohs were 27-13, chest to bars were 20-10, and clean and jerks were done as singles. was feeling the weekend (especially the track workout) volume but loosened up well and hit it hard. happy with the effort and how things felt. 
extra credit
  10 calorie AD sprint x 10 sets (rest :30) 
these were brutal. watts kept high 300s for the first few, then low 400s then upper 400s/low 500s at the end. tough/great way to end the weekend. 

REGIONAL PREP DAY 26- Saturday April 26th, 2014

   @ 10:45am   

a) 3 rounds (not for time) 

    1) 250m row 

    2) 10 wall balls 20#

    3) 10 GHD sit ups 

b) 2 rounds (not for time) 

    1) 5 sh2oh 45#

    2) 5 toes 2 bar

    3) 20 double unders 

    4) 5 alternating db snatch 70#

c) "100s" Brid style 

    1) 100 sh2oh 95#

    2) 100 toes to bar

    3) 100 double unders

    4) 100 alternating db snatch 70#

19:00. after watching the tape, only did 99 sh2oh (24 reps on my 2nd set rather than 25 like I thought). did 103 double unders though, so evens out time wise. felt pretty solid during this workout and stayed pretty consistent. the toes to bar were definitely difficult eventually but just tried to stay on the smaller sets the best I could. db snatch was broken up into 3x20 and then a big set of 40. really pushed on that set of 40 and was floored once I was done with it. 

d) 5:00 airdyne cool down

   @ 3:45pm   

a) 3 rounds (not for time) 

    1) 10 calorie airdyne 

    2) 10 good mornings 45#

    3) 10 thrusters 45#

b) for time: 

    10-8-6-4-2

     deadlifts 345#

    20-16-12-8-4

     wall balls 20#

4:00. had 3-4 no reps on the wall balls, and went unbroken on the deadlifts. good workout for me. everything was unbroken. could feel the 100s workout a little bit in the hammies and lower back but pushed through it pretty well and just tried to keep going with it. solid day. 

c) 10:00 airdyne cool down   

REGIONAL PREP DAY 25- Friday April 25th, 2014

   REGIONAL SIMULATION WEEKEND #3   
event #1 (@ 9:30am) 
a) 3 rounds (not for time) 
     1) 250m row
     2) 10 wall balls 20#
     3) 5 pull ups
completed. the rowing started out around 2:00 for the 250m, then was brought down into the 1:40s to get things loosened up for the rowing portion of Jackie. 
b) mobility
c) "Jackie" 
5:21. tied my time from Regionals last year, and 14 seconds faster than my best training performance from prior to Regionals last year. the row was 3:20.80, the thrusters were unbroken and smooth (maybe could have been a bit faster) and the pull ups were unbroken and smooth. solid performance for this morning. looking back, under 5:20 was definitely possible. 

event #2 and #3 (@ 6:00pm)
a) 3 rounds (not for time) 
     1) 30 double unders
     2) 10 toes to bar
     3) 10m handstand walk 
completed. wanted to really loosen up my kip so worked the toes to bar, wanted to loosen up the wrists and shoulders with the handstand walk, and the double unders get the lungs a little bit. 
b) SQUAT CLEAN THRUSTER ladder 
     --start @ 155#, up 10# each set until failure
     --30 seconds to lift, 15 seconds to transition @ each weight 
155, 165, 175, 185, 195, 205,2 15, 225, 235, 245, 255, 265, 275, 285, 295 (f). set a 10# PR with 285. 295 was literally 85-90% of the way up and just could not lock it out. pretty happy with how things felt, wanted that 295 but just wasn't there. 
--rest 3:00--
c) 30 burpee bar muscle ups 
4:32. stayed pretty consistent throughout the 30. the first 15 were done in 2:14 and the second 15 were done in 2:18. felt good and wasn't worried about failing any of the reps. good day overall. 

REGIONAL PREP DAY 24- Thursday April 24th, 2014

   @ 6:00pm   
ACTIVE RECOVERY DAY 
2 rounds @ 70-75%
  1) 1000m row
  2) 10 chest to bar pull ups
  3) 20 wall balls 20#
  4) 30 double unders
completed. took 12:27 to complete. tried this out as it was what CFInvictus programmed last year the day prior to Regionals. wanted to see how it went compared to my typical active rest days. went at a comfortable pace the whole time. took a long nap after work today, woke up feeling sluggish, so the first round was more shaking the cobwebs out from the nap. the rowing was kept at about a 2:02 pace. then just walked from one exercises to the next, taking my time with it. 

REGIONAL PREP DAY 23- Wednesday April 23rd, 2014

   @ 3:45pm   
a) EMOTM x 12:00 
    odd) 40 double unders
   even) 10 alternating pistols 
b) snatch complex (7 sets) (rest 2:00) 
    --snatch + lo-hang snatch (below knee) + 2 ohs
185, 195, 205, 215, 225, 235, 245. very happy with hitting 245. last spring, hit this complex 4-5 weeks in a row and finally hit 245 in the last week. had no misses the entire time. 245 felt smooth on both snatches (especially the lo-hang) and then ohs felt sturdy and strong. 
c) 5 rounds 
    1) 12 power snatch 115#
    2) 30 double unders
    3) 12 alternating pistols (w/ 40# dumbbell) 
13:22. ouch. lower back was lit up after round 2 of the weighted pistols and it made stringing power snatches together, even with the lighter weight. weighted pistols are definitely something to keep working on, pretty tough. lungs felt good, lower back was the limiter here. 
d) EMOTM x 7:00-- 3 burpee muscle ups 
completed. felt great. had a good rhythm each set and was able to return down to the ground without having the rings swing all over.