weekend volume + "Amanda" PR

Friday - AM - Oly intense + Oly Stamina + DL moderate, PM - Gym Volume
AM
A. Hang Power Clean, 5-5-5, 5 min
B. Push Jerk, 15-15-15-, 5-7 min - focus on quick turnover of reps, no pausing at all
C. DL @ 225lb, 15 touch n go reps x 5 sets, 2 min


Results:
A. 225/230x4+f/230x5
B. 165/170/175 - all felt fast
C. complete

PM
10 unbroken HSPU per min for up to 10 mins
+
15 unbroken Chin-ups per min for up to 10 mins
+
5 sets:
20 Pistols
20 GH Sit-ups
20 GH Back Extensions @ 2020
2 min b/t sets


Results:
kipping HSPU - 4 rounds + 9 + 1 + 5 in the 6th round + 1 + 1 (wanted to see how i managed after I failed)
butterfly pullups - 10 rounds complete fairly easily
+
5 rounds= 2:30/2:36/2:38/2:34/2:42 - pistols were easy

Saturday - "Flow" + Skills
Row 10 min @ 2:00/500m
+
20 fast double unders x 10 sets, 20 sec
+
Turkish Get-up tech work with 32kg KB - few reps per arm
+
20 fast double unders x 10 sets, 20 sec
+
Row 10 min @ 2:00/500m


Results:
row complete
DUs complete no breaks
TGU - 4/arm with 70lb, 1/arm with 88lb, 1/arm with 100lb
DUs complete - a couple breaks
row complete

Sunday - AM - CF tester, PM - MAP ME (specific to Regionals)
AM
"Amanda"


t=3:42 (PR by 2 seconds)
PM
10 minutes of work @ moderate effort:
10 Back Squat @ 135lb
10 Toes to Bar
Run 200m
--10 min recovery
10 minutes of work @ moderate effort:
10 Front Squat @ 85lb
10 Knees to Elbows
Run 200m


Results:
part 1) 6 rounds
part 2) 6 rounds + 5 squats