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)