Jun. 3rd

Week 4 / Day 2- Regional Prep

3 sets of:
10 DL @315lbs
10 BJ- 30"
*rest 1min b/t sets
1. 49sec
2. 47sec
3. 47sec
+
3 sets of:
15 Kipping HSPU
10/leg Pistols
5/arm Alt. DB Power Snatch @70#'s
*rest 1min b/t sets
1. 2m25s
2. 2m21s
3. 2m19s

Notes:

- BJ were done with step downs as usual
- Kipping HSPU were done in sets of 5's

May. 30th

Week 3 / Day 6- Regional Prep

3 sets All Out:
15 DL @315's
15 Box Jumps- 30"
*rest 5mins b/t sets
1. 1m15s
2. 1m13s
3. 1m15s
+
3 sets @ high effort:
60sec Wall Balls- 20#'s            31, 30, 30 reps
60sec rest
60sec Pistols                             23, 24, 24 reps
60sec rest
60sec DB Alt. Power Snatch   15 18, 17 reps
60sec rest
+
2k Row @75% effort
Time: 7m51.6     Avg/500m= 1m57.9

Notes:

- UB for the DL, all the Box Jumps were done with step downs.
- everything else felt pretty good

May. 28th

Week 3 / Day 4- Regional Prep

For Time:
50 Wall Balls- 20#'s
50 CTB Chin-ups
50 Pistols
50 DB Alt. Power Snatch @70#'s
Time: 11m57s
+
rest 15mins
+
For Time:
50 Wall Balls- 20#'s
50 CTB Chin-ups
50 Pistols
50 DB Alt. Power Snatch @70#'s
Time: 13m37s

Notes:

- This was really tough, great prep for Event 4 though. This workout will help me put a strategy together.

May. 22nd

Week 2 / Day 6 Regional Prep

10mins @90%:
30 Alt. DB Power Snatch @75lbs
30 cals Airdyne
Score: 2 Rds + 30 reps
- rest 10mins
10mins @90%:
15 Fat Bar Shoulder to Overhead @160#'s
15 T2B
15 Box Jumps- 30"- step downs
Scores: 2 Rds + 15 + 5 reps

Notes: 

- This was a tough workout overall
- I was pretty steady on the Alt. DB Snatches
- The STO was a grinder for me

May. 14th

Week 1 / Day 5 Regional Prep

10mins @90%:
10 Pistols (5/leg)
10 KBS @32kgs
Score: 9 Rds + 10 + 1 rep
- rest 10mins
10mins @90%:
10 Push-ups
10 Alt. DB Power Snatch @75#'s
Score: 7 Rds + 10 + 2 reps

Notes:

- 1st scenario overall felt great! KBS was done UB
- 2nd Scenario, the DB Snatch was really smashing my breathing. The weight wasn't that bad. All the Push-ups were UB.

Apr. 27th-29th- Regionals

Event 1:

"Diane"

21,15, 9 rep rds for time of:

DL @225#'s
HSPU

Time: 5m53s (14th Place)

Event 2:

For time:

2000m Row
50 Pistols
30 Hang Cleans @225#'s

Time: 16m42s (11th Place)

Event 3:

4 Rds for time of:

10 DB Snatches- 100#'s
Shuttle Sprint

Time: 4m26s (8th Place)

Event 4:

For time:

50 BS @135#'s
40 Chin-ups
30 Shoulder to Overhead @135#'s
50 FS @85#'s
40 Chin-ups
30 Shoulder to Overhead @85#'s
50 OHS @65#'s
40 Chin-ups
30 Shoulder to Overhead @65#'s

Time: 23m10s* (Tied for 19th Place)
*made it to 50 OHS before the time cap expired


Event 5:

Snatch Ladder w/ 20 DU's cash in

Score: 205#'s + 30 DU's (Tied for 8th Place)

Event 6:

For time:

3 Rds of:
7 DL @345#'s
7 MU's
then..
3 Rds of:
21 T2B
21 WB- 20#'s
then...
100ft Farmer Carry- 100# DB's
28 CTD Burpee BJ
100ft Farmer Carry- 100# DB's
3 MU's

Time: 17m06s (7th Place)*
*made it to 26 Burpee BJ before time expired

Result:

8th Place Overall (67)

Goals Accomplished:

1. Make it to the 3rd day or last workout- Completed

2. Come Top 10 in the 2012 Regionals- Completed

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