Fri 15APR16

Regionals Simulation

AM
A) 3 RFT
100 DU
15 dHSPU -4″ strict
16 DB snatch – 90#
rest 60 min

16:39
* 100# DB

DU: 1 break total throughout the 3 rounds. These feel great.
HSPU: 5/5/5, 4/4/4/3, 5/3/3/2/1/1

Round 1: sub 5
Round 2: sub 11

B) Clean and Jerk; every 90 sec x 3 attempts – MAX; rest exactly 10 min and move to C

1. 350 PR
2. 355- missed. Just pulled it.
3. 360- missed. Got under it and it bounced out of my front rack. Jumped way too forward.

– Decided to start big here and paid off with the PR.

C) For reps:
Row 500m
Amrap ring MU in rest of 3 min

13 MU

Row: about 1:33 pace since I slowed down at the to start recovering. Stayed around 1:31-1:32 during.
MU: 8/4/1/fail
– Started MU’s at 1:55. Almost 20 sec transition after the row.

PM
A) RTW 90 min – EASY blood flow

60 min worth.
+
Compex all night until bed.

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