Pre-Regionals

Friday - 120420
AM
Regionals WOD 2:
2000m Row
50 Pistols
30 Hang Cleans (225/135)
15:41 HC got pretty hard but overall manageable. I know I can improve come regionals.


PM
Played around with the 70lb DB - holy crap it's heavy.
5x1 20DU + 1 snatch (any style) @ 65%, 70%, 75%, 80%, 85%
105, 115, 125, 130, 135, 135 (power snatch on all)  wanted to hit 140 but all the 2.5 plates were being used.
2x10 Back Squat @ 50%, rest 60sec
135


Saturday - 120421
Warm up
3 rounds:
21 WB 
21 T2B
then 100ft farmer's carry with 70lb KBs
~ super slow around 6-7 mins


12 minutes to establish 1RM Jerk
Was not really feeling like going for a PR on this day but I decided to just keep putting weight on the bar to see how I felt.
155, 175, 185, 200(5lb PR), 205!!! (10lb PR), 210F x2 Super happy about that!


Part of Regional Wod 4
50 BS (135/95)
40 PU
30 G2O (135/95)
30 FS (85/65)  
I really just wanted to see how I felt on this workout.  It felt horrible but not enough to kill me.  ~8:30 for all this.


Played around with the 70lb DB again and focused on technique.
Still need lots of work on technique.

Sunday - 120422
Tried to do some 70lb DB work.  Not so good.  My back was hurting.  Decided to just give it up and work on it the next day.


Monday - 120423
3 rounds:
15 kipping HSPU (new regionals standard)
10 70lb DB one arm snatch (alternating)
5 MU
10:51 HSPU and MU UB.  DB snatch didn't feel that bad.

then:
4x2 TNG Snatch @ 75% (115lb - power snatch the whole time)
50 DU rest 20 sec
1 Snatch @ 85% (135)
50 DU rest 20 sec
1 snatch @ 95% (145 which matches my PR)


then:
EMOM 20 DU for 5 mins in weightlifting shoes.


then: 
for time-
9 DL (155)
9 HSPU strict
9 DL (155)
15 HSPU strict
9 DL (155)
21 HSPU kipping
2:18


Tuesday - 120424
4 x1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% Rest 45 sec
135, 145, 145, 150, 150


then:
8, 12, 16
Pistols
HSPU
Burpee Box Jump (24")
6:18
rest 10 mins
then: 1000m row
4:20 85%


then:
5x 5 strict pullups + max effort kipping
Did not go for max effort here but did 20, 20, 12 easy


then: 
10 One arm 70lb DB snatch alternating


Wednesday - 120425
30 minutes running clock
400m run
8 TGU (18lb)
400m run
8 burpee box jump (24")
400m run
8 bar MU
400m run
100 ft HS walk
400m run
15 T2B
400m run
10 WB (20lb to 10ft)
easy pace - never pushed too hard.  Feeling good!!