Tuesday 

AM - Snatch intense + Back Squat with Chains/MU Volume + Clean moderate

A. Power Snatch Cluster, 1.1.1 x 3 sets, 3 min - 80% effort

B. Power Snatch Cluster, 1.1 x 3 sets, 4 min - 90% effort

C1. Back Squat with Chains @ 20X1, 5-5-3-3, 2 min

C2. Muscle-ups, 8-10 reps x 4 sets, 2 min

D. Hang Squat Clean, 3-3-3-3-3, 2 min - 80% effort per set

Results:

A. 155/165/170

B. 180/185/185

C1. 235/250/265/275 + 60lb of chains

C2. 10/10/10/8 - had no more in tank

D. 165/175/185/190/195 - all quick and ez

PM - Swimming int's

20 x 25 yard Swim per min

+

Treading Water practice - 5-7 min

Results:

25 yd - pushed about 90% each set b/t 18-20 sec - pretty easy

+

treading water - easy but very difficult if take arms out of it

Wednesday - AM - LP1/LP2, PM - MAP sets

AM

5 x Prowler Sprint 25 sec ALL OUT @ low load, 3 min b/t sets

+

3 x ALL OUT: 12 Power Clean @ 135lb/15 Burpees, 5 min b/t sets

Results:

prowler + 45lb - last two really hurt

(15 min rest)

part 2 - each set 52 sec - not too bad after my hammies got some blood back to them

PM

10 sets @ moderate effort:

10 Chest to Bar Chin-ups

50 sec Airdyne 

1 min b/t sets

Results:

complete

Regionals!

Regionals did not go exactly as planned, except that I qualified.  As the weekend went along I had no clue how well I was going to do in each workout since they did not go how I imagined.  I was failing on reps I imagined I would get.  I thought I could do HSPU unbroken, I thought I could do hang cleans in 3's, I thought I could snatch 225lb, I didn't think I could do the single arm DB snatch unbroken, none of these happened.  By the last workout, I told myself to leave nothing on the table and just go by feeling, this went very well.  I have a couple more months to refine some things before I do it again July 13th in Carson.  First workout back will be tomorrow and Sunday, then I will have a good training week before I hit it hard for about 5 weeks.

few days before Regionals

Tuesday
A1. Double Unders, 20 reps x 6 sets, 20 sec
A2. Snatch, 1 rep x 6 sets, 20 sec - start @ 155lb - add 10lbs per set - end @ 205lb and no more
B. Hang Power Clean @ 225lb, 2 fast reps x 5 sets, 1 min
C1. DL @ 20X0, 3 reps @ 345lb x 4 sets, 30 sec
C2. HSPU, 12 reps x 4 sets, 30 sec
D. Chin-ups, 10 unbroken x 5 sets, 20 sec


Results:
all complete


PM: 3 hour massage! Well-needed as I need to put my body back together!

Wednesday
DB Power Snatch speed work @ 100lbs, 6 reps fast x 5 sets, 1 min - practice fast transitions on the floor
+
Row 2000m
30 Pistols as fast as possible
+
30 unbroken unanchored sit-ups x 3 sets, 2 min


Results:
all complete


PM: Ice bath

Thursday - off

last weekend of prep

Thursday - off

Friday - AM - Oly intense + Oly Stamina + DL moderate, PM - Gym Volume
AM
A1. Double Unders, 20 fast reps x 7 sets, 20 sec
A2. Snatch, 1 rep x 7 sets, 20 sec - start @ 175lb, add 5lbs per set
B. Hang Power Clean, build to a tough single
C1. DL @ 12X1, 2 reps @ 265lb x 8 sets, 30 sec
C2. HSPU, 8-10 fast reps x 8 sets, 30 sec


Results:
A1 + A2 - complete
B. 250lb fairly easily - practiced some at 225lb
C1 + C2 - complete

PM
For time - push hard:
21 Wall Balls - 20# to 11ft
21 Toes to Bar
21 Wall Balls - 20# to 11ft
21 Toes to Bar
21 Wall Balls - 20# to 11ft
21 Toes to Bar
100ft Heavy Farmers Walk
28 Burpee Box Jumps - 24" - try jumping over the box for a few reps to see how fast/easy it is
100ft Heavy Farmers Walk
3 Muscle-ups


Results:
pushed very hard in this but felt very consistent throughout, I can imagine the pain after the deadlifts and muscle ups.


Sunday
3 sets @ controlled effort:
15 Shoulder to Overhead @ 135lb
15 Back Squats @ 135lb
15 Chest to Bar Chin-ups
2 min
+
10 min
+
3 sets @ controlled effort:
20 Shoulder to Overhead @ 85lb
20 Front Squat @ 85lb
20 Chin-ups
2 min


Results:
part 1) all around 1:20
part 2) all around 1:40 - burned the shoulders real good!