Apr. 24th- Regional Prep

A. Squat Snatch tech work @95, 115, 135#'s- only a few reps
Completed
B. Speed DL @12x1, 2 reps @225#'s x 8 sets, rest 45sec
Completed
C. HSPU, 3 fast reps x 7 sets, rest 15sec
Completed, mixed b/t strict and kipping
D1. Unanchored Sit-ups, 25 reps x 3 sets, rest 20sec
Completed all UB
D2. Back Ext. 25 reps x 3 sets, rest 20sec
Completed all UB


This is my last day of training before the competition this weekend. Good luck to everyone!!!

Apr. 23rd- Regional Prep

A1. 15 fast Front Squats @85#'s x 3 sets, rest 10sec
Completed
A2. 20 Chin-ups x 3 sets, rest 3mins
All UB
B1. 15 OHS @65#'s x 3 sets, rest 10sec
Completed
B2. 15 T2B x 3 sets, rest 3mins
All UB
C. Row 2k @1m55s avg 500m
Time: 7m31s     Avg 500m= 1m52.9

Apr. 22nd- Regional Prep

A1. DL @345#'s, 1 rep x 7 sets, rest 10sec
Completed
A2. MU, 3 fast reps x 7 sets, rest 3mins
Completed, no false grip
B. Hang Power Cleans, 3 reps @225#'s x 5 sets, rest 1min
Completed All UB
C. HSPU, 5 fast reps x 7 sets, rest 1min
5 x Strict, 4/1, 3/2  
D. 20 fast DU's x 10 sets, rest 30sec
Completed All UB

Apr. 20th- Regional Prep

Single Arm DB Power Snatch tech- only a few tough reps

40(4), 60(4), 70(4), 80(4), 90(4), 100(4)

+

Row10mins @2m00s avg/500m

1m58.3 avg/500m= 2535m

+

Pistols, AMRAP in 30sec x 5 sets, rest 30sec

1. 13 reps    2. 15 reps   3. 15 reps     4. 14 reps    5. 15 reps

+

Row10mins @2m00s avg/500m

1m58.5 avg/500m= 2531m

+

For time:

50 Back Squats @135 (drop the bar 2 times, rest 20sec b/t drops)

Time: 2m38s, zero drops  (did 52 reps just in case I miss counted)

Workout Video of DB Power Snatch and the Back Squats

Apr. 19th- Regional Prep

A1. 20 DU x 7 sets, rest 15sec
Completed all UB
A2. Snatch, 1 rep x 7 sets, rest 15sec- start @135#'s and add 10#'s per set
135, 145, 155, 165, 175, 185, 195
B1. DL @225#'s, 5 TnG reps x 5 sets, rest 10sec
Completed
B2. HSPU, AMRAP x 5 sets, rest 10sec (the new standard)
(strict/kipping) 8/4, 8/4, 6/5, 5/4, 4/5
B3. Chin-ups, 15 reps x 5 sets, rest 5mins
Completed All UB

*Notes: After the A2 set it took me about 20-25sec to switch the plates, then I went straight into the DU.

Apr. 17th- Double

AM

For time:

5 Power Snatch @165#'s
10 Power Snatch @135#'s
25 Power Snatch @105#'s
5 C+J @205#'s
10 C+J @155#'s
25 C+J @105#'s

Time: 11m01s

Workout Video

Rest 6hrs+

PM

15mins of work @high aerobic effort:
Run 400m
10 OHS-95#'s
10 Chin-ups      
Score: 5rds+100m
+
-rest 15mins
+
15mins of work @high aerobic effort:
100 DU
15 KBS- 24kgs
10 CTD Burpees    
Score: 4rds+91 reps

Apr. 16th- The Pain Train

Part 1:

"Fran"
21-15-9 rep rds for time of: @ 95-97% effort
Thrusters- 95#'s
Chin-ups
Time: 3m12s

Rest 30mins

Part 2:

15-12-9 rep rds for time of: @ 95-97% effort
Power Cleans- 115#'s
CTD Burpees
Time: 2m49s

Rest 30mins

Part 3:

Airdyne 1 mile for time @ 97% effort
Time: 2m02s


Workout Video of Part 1 and 2

Apr. 15th

AM

A. DL, build to a tough single
315, 355, 375, 405
B. Push Press, build to a 1RM
185, 205, 215, 225(PR!)
C. OHS, build to a 3RM
185, 205, 221*(2)(f), 218*(2)(f), 217(3)(PR!)


Rest 6hrs+

PM

Run 1600m 3 sets @ 80%, 85%, 90%, rest is same as work time

Done on the treadmill, incline at 1.5 degrees


Set 1. 9.0mph = 6m39s
Set 2. 9.5mph = 6m18s
Set 3. 10.1mph = 5m56s

Apr. 13th

3 sets near ALL OUT:
10 TnG Power Snatch @135#'s
Airdyne 30sec
*5min rest b/t sets
1. 1m01s
2. 1m00s
3. 1m01s
+
rest 15- 20mins (I took the full 20, lol)
+
3 sets near ALL OUT
10 TnG Power Clean @155#'s
Row 150m
*5min rest b/t sets
1. 59s
2. 54s
3. 58s

Apr. 12th

Got my ass in gear and did the workout right when I got up. It actually felt great, I'm going to try this more often. HSPU are still not the greatest. I'm pretty pleased with the Pistols on this session.


5 sets @high effort:
AMRAP HSPU from 3" depth  (I did as many strict reps as I can then I switched to Kipping)
rest 10sec
15-20 CTB Chin-ups
*rest 3mins b/t sets
(HSPU / CTB Chin-ups) 
1. (8 / 19)    
2. (9 / 20)   
3. (5 / 18)   
4. (8 / 16)   
5. (4 / 18)
+
5 sets @high effort:
AMRAP Ring Dips (-3)
rest 10 sec
AMRAP Pistols in 1min
*rest 3mins b/t sets
(Ring Dips / Pistols)
1. (19 / 23)
2. (17 / 25)
3. (14 / 26)
4. (14 / 24)
5. (13 / 24)

Apr. 11th

A. Snatch, build to a heavy single
215
B. Jerk, build to a heavy single
265
C. Squat Clean, build to a heavy single
255
D. Front Squat w/ Chains @32x1, 3 moderate effort reps x 3 sets, rest 2mins
All 3 sets a 175#'s

Apr. 9th

AM

AMRAP in 10mins of:
10 Squat Snatches- 95#'s
10 CTB Chin-ups
Score: 5rds + 4 reps


Rest 6hrs+

PM

10 x 1min Row @50% / 1min Row @80%- avg 500m= 1m42.8
+
5min rest
+
AMRAP Ring Dips x 1 set = 28 reps
+
25 Back Ext. x 5 sets, rest 1min- Completed
+
AMRAP Ring Dips x 1 set = 29 reps
+
5min rest
+
10 x 1min Row @50% / 1min Row @80%- avg 500m= 1m43.9

Apr. 8th

AM

7mins of work @ moderate effort:
25 WB's- 20#'s
25 BJ's- 20"
Score: 3rds + 25 + 20 reps

-5min recovery

7mins of work @ moderate effort:
100 DU's
15 Push-ups
15 SDLHP- 65#'s
Score: 2rds + 67reps *Notes- A lot of trip ups on the DU's

-5min recovery

7mins of work @ moderate effort:
20 Walking Lunges
15 DL- 135#'s
10 GHD Sit-ups
Score: 3rds + 20 + 15 + 6 reps


Rest 6hrs+

PM

Swim- 25m every 30sec for 30mins
Only made it to 10 laps but I did the full 60 laps, this workout mentally mind fucked the shit out of me before I even started it. I couldn't get a good rhythm with my breathing but the weird thing is I finished the 60 laps in 31mins, mixing up 50m or 100m free and 50m breaststroke. 

Apr. 7th

AM

3 sets @ 95% effort:
10 Power Snatch- 115#'s
20sec Airdyne
*rest 4mins
1. 48sec
2. 47sec
3. 47sec
+
15min Recovery
+
3 sets @ 95% effort:
10 C+J- 115#'s
15 KBS- 32kgs
20 CTD Burpees
*rest 8mins
1. 1m56s
2. 1m55s
3. 2m02s, my grip was failing on the last 2 reps of KBS

rest 6hrs+

PM

3 x Run 1 mile @ 80% effort / 5min walk rest
Done on the treadmill, 3 x 9.0mph @ 1.5 degree incline (that's a 6m39s mile run)
+
50 UB Anchored Sit-ups x 2 sets, rest 1min
Completed

Apr. 6th

A. OHS, build to a tough triple
205#'s
B. Thrusters, build to a 5RM
200#'s
+
AMRAP in 10mins of:
10 UB CTB Chin-ups
10 HSPU (did them all kipping)
Score: 5Rds+10+6 reps

Apr. 4th

21, 15, 9 rep rds for time of:
OHS-95#
CTD Burpees
Time: 4m33s
+
rest 20mins
+
21, 15, 9 rep rds for time of:
Ring Dips
Power Cleans- 115#'s
Time: 4m00s
+
rest 20mins
+
21, 15, 9 rep rds for time of:
KBS- 32kgs
Front Squats- 95#'s
Time: 4m16s*  (missed 1 rep)

Apr. 3rd

A. Snatch, build to a tough single
215#'s
B. Clean and Jerk, build to a tough single
255#'s
C1. Back Squat @20x1, 12-15 reps x 3 sets, rest 3mins; 1st set start @205
205(15), 215(12), 215(12)
C2. Chin-ups, 25 reps x 3 sets, rest 3mins
All UB (butterfly)


*Notes: Took a lot of sets to build up to those tough singles.

Apr. 1st

AM

Achieve the highest possible Ladder in 10mins of:

+1 MU
+1 OHS- 135#'s (bar from floor)

Score: 72 reps (completed up to rep 8)

Workout Video

Rest 6+hrs

PM

7 x 1min Row @50% / 1min Row @80% - avg 500m= 1m46.6
+
rest 5mins
+
AMRAP HSPU x 1 set- Score: 10/5 (strict / kip)
+
25 Back Ext. x 4 sets, rest 1min- completed all UB
+
AMRAP HSPU x 1 set- Score: 9/2 (lost my balance, I would've had more reps)
+
rest 5mins
+
7 x 1min Row @50% / 1min Row @80% - avg 500m= 1m46.6

Mar. 31st

AM


5mins of work @ moderate effort
10 Thrusters- 45#'s
50 DU's  
Score: 4rds
-5min recovery
5mins of work @ moderate effort
10 Power Snatch- 65#'s
20 Walking Lunges
Score: 4rds + 4 reps
-5min recovery
5mins of work @ moderate effort
10 WB's- 20#'s
10 KBS- 24kgs
Score: 5rds + 10 + 2 reps
-5min recovery
5mins of work @ moderate effort
10 Push Press- 95#'s
20 BJ- 24" (step down after each rep
Score: 4rds

Rest 6+hrs

PM

Swim- 25m every min for 30mins- Completed- majority of the laps were 19sec