WODLOG

• WU: 3 Rds: 10 Superman & 10 Hollow Rocks
• For Technique: 3 Rds: 10x30” BJ & 10 Plate Burpees (Regional Standards)
• WOD: 10 HSPU-20 T2B-30 Pull Ups-40 KBS-50 OH Walking Lunge-100 DU-then Rest 5 mins Repeat in the reverse order. (I messed up and did 10 additional HSPU)
• Felt good for the first rounds. Crushed the HSPU in large if not complete sets. Def feeling the fatigue in my connective tissues

• Beach: Practice a lot of Handstand walking. I am PRing on this like crazy.

AM Session:

• WU:50-40-30-20-10 UNBROKEN DU
• WOD 1: ~1 mile Run-5 Rds: 3 C&J-6 Bar Pull Overs-9 Clapping Push Ups-1000m Row: 22:56

PM Session:

• 10 Rds: 10 OHS (95#)- 10 GHD Sit Ups

• WU: All to Regional Standards: 3 Rds: 10 BJ-10 KBS-10 T2B-40 DU
• WOD 1: DL & BJ: 315# & 30” Goal: All UNBROKEN Sets: Check
• WOD 2: 400m Run-10 HSPU-800m Run 10 HSPU-1000m Run 10 HSPU- Goal UB sets of HSPU-(9/1)- (8/2)-(6/4)

 A complete day of pure rest! Tomorrow begins a new cycle of hellish games training.

6:30a:

• SWIM: 4x50m WU
• WOD: 5 Rds: 50m Swim & 25 Push Ups (No diving, no  push off) 8:46

Afternoon:

• Skill:3 Rds: 15 30” Box Jumps & 10 Plate Burpees (Regional Standard)
• WOD: Amanda: 9-7-5 Muscle Ups & 135# Squat Snatch (for pace and rythm)
• Track: 400m- Rest 3 mins- 400m-Rest as needed-1000m-Rest 20 seconds-1000m Run @75% Pace 1:28-1:32-4:01-3:46

• Yoga & Mobility early morning:

• SWOD: BS 3x3 250-275-300 & PP 1x8-155-175-185-195-195-205-205-205
• WOD 1: 30 Regional HSPU & 50 DU Rest 3 mins then
•              9 Muscle Ups & 50 DU Rest 3 mins then
•              30 Regional Burpees & 50 DU 
• WOD 2: 100 Pulls & 50 KBS
• Cool Down: 4x50m Prowler Sprints

• 16 x 50m -Nothing fancy just some active recovery before the next epic cycle begins tomorrow. -must roll out before I sleep tonight.

• SWOD: 4x8 for speed 315# DL: Avg. 14 secs.
• WOD: Regionals WOD 6: 10:48 (T2B need to get in bigger sets.)
• Skill: 3x9 HSPU Regional Standards
• Track: 400m-600m-800m Runs

Another Epic day of Regionals training.

Morning:

• Mobility Work
• Work Pentathalon: Involved a 400m Run: 51.2 (Def happy with that.)

Afternoon:

• SWOD: Sqt Clean 225# every thing seconds until failure. At the 15min mark shot up to 235# at the 20min mark upped it to 245# stopped around the 23min mark.
• WOD: 1 Rd: 50 2Pood KBS-50 Double Unders-50 OHS (95#) Goal was Unbroken: KBS & DU were UB, OHS 20-10-10-10
• Track: 400m-400m (For WU)-1000m-1000m with 8 mins rest btwn bouts: 3:26 & 3:36

The previous couple of nights I have had trouble sleeping at night. Not sure why other than probably the training stimulas. Hopefully, this does not become a hapit.

• Run: 30mins unknown distance

Afternoon:

• WU: 8x4 mins Rounds of hitting the bags
• SWOD: Regionals Thruster Ladder: 155-245
• WOD 1: 3 Rds (individually times): 9 Muscle Ups & 9 Squat Snatch 135#: 1:53-2:29-3:08
• WOD 2: 30 HSPU & 1000m Row: (10,3,4,3,3,3,2,2) (1:33 Split on the row)

• WU: 3 Rds 4 Pistols & 1 Rope Climb
• WOD 1: 3 Rds w/ 5 mins of active rest btwn Rds of: 20 Cals Rowed-30 Burpees-50 T2B (3rd Rd performed with mask) Each Round was about 5 and change
• WOD 2: 2 Rds: 25 KBS-50 DU: 2:53
• WOD 3: 100KBS-100DU (DU completed UNBROKEN) 

• Track Drills
• Run: 3x300m Sprints & some warm up runs prior to that
• Didnt hit a WOD today.

• SWOD: FS 3-3-3 235-245-255
• W/Gask Mask: 3000m Row & 50 UNBROKEN WB 12:35
• WOD: 3 Rds: 10 Pistols-15 SDHP 95#-20 GHD SU: 6:47
• Cash Out: 10 Strict HSPU

• Yoga: 60 mins early morning for breathing and flexibility

• OHS: 5x3: 185-185-185-185-205 with 6 Burpees in between rounds ASFAP
• Power Snatch: 3 Rds: 5x135 -4x145-3x155 Rest 1-2 mins between rounds
• PP: Behind Neck Snatch Grip: 3 Rds:5x175-4x190-3x200 Rest 1-2 mins btwn rds
• WOD: (3 hours later had to coach in between) 21-15-9 315# DL & 24” BJ

Rest Day

10a: CrossFit:

• WOD: 800m Run for time (record time 2:58)-rest exactly 1 minute then: 
• 2 Rds of: 10 TGU 1.5 Pd KB-20 Ring Push Ups & Row-30 Pull Over Sit Ups-40 Jumping Ball Slams
• Rest 2 mins run 800m and get within 30 seconds from the first run: 

10a: CrossFit:

• WU: 100 DUxCrosses for time 7:24
• Tabata HSPU: 1 Strict
• WOD:2Rds for time of: 5 Rounds: 1 PC-3 Hang Squat Cleans-2 PJ-Run 200Ft (rest exactly 2 mins between efforts then repeat.) 3:59 Rd 1 & 4:01 Rd 2 Ran 280Ft per round

4p: Strength O-lift Session:

• 70% of 1 RM of: PC-PJ-FS-PC (Clean Pulls) complete 3 rds of 5 Reps-4 Reps-3 reps Rest 2-3 mins per attempt. This rep scheme works for all 4 movements.
• 178.5-178.5-205-178/5

I hired a private yoga instructor to help me work through the kinks in my shoulders and hips on my road to Regionals. I feel as if this will def help with my mobility and ROM to PR like crazy.

• 8a: 60 mins of Yoga
• 4p: Runyon Canyon w/30# vest & gas mask: 1.5 miles run approximately 15 mins.

• SwimWOD: 12x25m Sprints then Tabata Treading Water (Sprinting in place)
• WOD: 3 Rds: 21 FS 95#-40Ft Handstand Walks-30 GHD SU-40Ft Handsatand Walks 18:40

It was suppose to be a rest day. Go figure!

• SWOD: SP:3-3-3:118-135-143 (Def a big weakness)
• WOD: 5 Rds: 200m Run-10 T2B-15 30# WB-20 24” Step Ups: 17 and change
• 30# WB is no joke.
• Mobility work