April 9-12

Apr-9 
AM
Row - 5 x 1000m @ 80,80,90,90,95% effort; rest-walk 2min b/t each -  I ended up doing 30 min running drills with coach and our team. Then we did several different distances. 5x100m, 3x 400m, 2x200m. Not the same volume but I needed some work with my running. 

PM
A. Deadlift - 6 on the min for 8min @ 325# - Completed
B. Muscle-up - 3x 10 UB AFAP; rest to complete recovery - I tried to keep the rest minimal.  I started a new rd every 3 minutes. Rd 1- :32, Rd 2- :32, Rd 3- :39 
+
10-8-6-4-2
DB Snatch @ 75@ (alt)
Strict HSPU 

I did'n't have a 75lb DB but I had an 85lb one. 4:13. 
+
Shuttle Run - 10x 40m (10m increments) @ 85-90%; rest 20sec - :10-12 sec per rd.

Apr-10
Rest

Apr-11
Team Training (keep me updated)

Regionals Event 2
1-rep-max hang squat snatch
Time cap: 8 minutes (2 attempts, same as regionals)

We beat our total last year by 80 lbs. Would have been first in our Region. 

Men: 215 (power),235,245

Women: 150,150,155

Regionals event 7
Male/female pairs move through stations of:
500-meter row, partner completes 125 double-unders
(each)
50 deadlifts, partner holds barbell at the waist
(275 / 185 lb.)
50 toes-to-bars, partner hangs

We won this event last year with a time of 16:08

Time cap: 21 minutes

- 15:02, 1:06 faster than last year. 2nd worldwide. 
+
3x 12 db strict press 50lb, 2 x10 db PP 60lb, :90 rest btw sets. 

Apr-12
Rest