Day 3: no sugar
Weigh-in: 118lbs @ 5'3"
Had 15 minutes of Olift practice programmed for before this competition, but was short on time with 1 hr to get in first 3 events before coaching 8am class.
1.In 30 minutes determine your 1RM in the Back Squat: 185lbs (3x95, 125, 145, 1x165, 185 felt ez, 195F got caught too deep, 190F I'm a headcase. Video of F @ 190lbs. Only video I had of squatting.) Posterior felt a bit fried yesterday after RDLs & back ext on Thursday. Not sure if I was set up to squat heavy today or not. At least I'm back to hitting 185 confidently. I was not happy to miss that last week. The next big obstacle is to wrap my head around a 200lb squat. I felt doubt creeping in when I had 195 on my back today & while I felt more confident @ 190 I struggle with poor self-talk.
rest 15 min (acutal 5 min)
2.
3 attempts at Standing Triple Jump in 5 min (#1, 19'8", #2 20', #3 20' 4") Not as good as the OPTathlon, but will take it for today. (20'11" @ OPTathlon). As I've mentioned I thrive off the atmosphere of a competition so I was happy to break 20'. Perhaps I need to raise my expectations!
rest 15 min (actual 5 min)
3.
Row 2500 m (10:36.6 overall splits of: 500m @ 2:06, 1k @ 4:16 (2:10), 1250m @ 5:22, 1500m @ 6:27 (2:11), 2k @ 8:34 (2:07), 2500m 10:3 (2:02 last 500m) 2nd 1250 in 5:14. Felt good. Set a pace boat for 2:05 pace which would have been a 2k PR (previous 2k of 8:27 from regionals '09...I don't do that shit for fun. haha) Last 1k I realized I still felt fine so I was able to pick it up in the end and felt in control. Damper @ 3, S/R ave 32. Much less of a miserable experience than I was anticipating.
rest 120 min (actual 150minutes)
4.
10 rounds for time:
10 burpees
10 COVP chin ups
9:25 overall. All pullups UB. Lost BF kip last couple reps of 80% of sets. Rnd 7 I didn't have it from the start. Got it back for last few rounds. Here are the splits:
1. 40s, 2. 1:30 (50s), 3. 2:25 (55s), 4. 3:22 (57s), 5. 4:21 (59s), 6. 5:20 (59s), 7. 6:28 (68s), 8. 7:30 (62s), 9. 8:31 (61s), 10. 9:25 (54s).
My goal going in was sub 10 so I was happy. Burpees were UB also, but at a 70-80% effort pace. Worked on controlling breathing so that I could knock out pullups. I rarely practice the BF kip & it has just kind of come to me in the last six months @ random times during workouts. I don't like to use it too often as I feel it is unnecessary stress on my elbows/shoulders. Recovery was quick after both the row & this workout. I was back on the floor coaching within two minutes of finishing the pull-up workout & was doing the warm up with the class within 5 minutes of the row workout. My pacing has been my strong suit, but it's time that I learn to dig & push our of my sacred "comfort zone" too. :)
Thanks to Amber for joining me in this last workout & to J$ for cheering us on and taking splits! Thanks to Dawn for keeping me focused on the rower & noting splits!
MT to left glute, h/s, quads.
No comments:
Post a Comment