regionals pre-test

Regionals events came out a day at a time this week, started testing those out:

Weds 5-8-2013

1. 7 min to a 3-rep OHS from the ground, start at 175# and up 5# each set:

175-180-185-190(2x)

Tested this out, for sake of training should've cut it at 185x3 which was hard. Instead went to 190 "just to try it" and dumped the last rep forward. Other consideration: my forearms felt a little smoked and at regional, muscle-up tester is to follow.

2. "Jackie"-- 1k row, 50 thrusters 45#, 30 pull-up

6:52

Followed strategy, rowed 1k in 3:59, 50 thrusters without putting the bar down but did rest briefly with it in the rack twice. Think i could push harder on those. Pull-ups started butterfly -- 10/5. ended kipping 6/7/2 or something like that. Felt good afterward. 

Thurs 5-9-2013

A. EMOM - 205# DL TnG game pace x 7 odd, 8 kipping HSPU's game pace even - 12 min

okay, kipping got better as i got into it 

+

205# DL x 5

10 BJ's - 24" game pace

rest 30 sec x 3

sets took 27-28-28 sec 

rest as needed-- maybe 10+ minutes

for time:
50 wall balls - 40/10
50 CTB chin ups - fraction in short reps and short rests!
50 pistols - singles non stop
50 Db Sn - 50# no fifties so used 55# db- grind it out and finish hard!

12:37

wall ball no problem. chest-to-bar didn't feel great. pistols were slower than usual. DB snatch really hard. this didn't make me feel so good about the 100s version of the workout. telling myself it will be hard for everyone, but it's the one that makes me nervous.

Fri 5-10-2013 off