DCF Fri

Did a full run of regional's day 1 workouts with set rest time between the two workouts. 

Workout 1:

15-15, 15-15, 12-12, 12-12, 9-9, 9-9 reps for time of:
Muscle-ups
Clean and jerks, 135 / 95 lb.

Guy 1 does 15-15, girl 1 does 15-15, guy 2 does 12-12, etc.

I did the round of 12's, muscle ups in 5-3-4

Rest 1 hour, then Workout 2:

Team of 6 has 8 minutes to establish 1RM hang squat snatch, each team member gets no more than 2 attempts. I opened with 175 (failed), hit 175 on my second attempt. 

Rest 2 minutes after the 8 minute cap, then Workout 3:

Max handstand walk, each team member gets one attempt, I got 15 feet

---

I'll be an alternate on the team, other guy will probably open his snatch with 220 and can handstand walk 50 feet easily. The other workouts are probably a wash but these are enough for it to make more sense for him to go over me.

I have about 4 more weeks of training before I'm out of the country for about 4 weeks for work and likely won't be working out seriously/regularly. Before I leave I'm going to be primarily weightlifting (oly) and squatting, probably using the outlaw weightlifting programming. TBD what the training will look like for the remainder of the summer, there's certainly going to be a shitload more squatting and weightlifting though. Time to get strong. Long term I'll probably do the open again next year and start training for that again in the fall, with the goal of finishing the open in the top 2 in the gym and securing a spot on the regionals team for 2015.