Training 8/30/12-9/4/12

Sam's Knob

Sunday's Big Dawg Pack! 

Thursday
Forget exactly...not a whole lot.  Bit of bench & reverse ball tossing.  
Hike

Friday 8/31/12
A. Power snatch: 98lbs EMOM for 8 minutes. Felt solid.
B. Back squat 5x175lbs, 3x185lbs, 1x195lbs. Rest 5 minutes b/w.  High bar first two sets then low bar 195lbs.  


Saturday
Sleep less than ideal In bed by 10p but not fully asleep til probably close to midnight.  Up @ 6;15.  Definitely sleepy.  

A. 10 min to heavy single C&J: 83, 103, 123, 133, 143, 153. Time.  Jerk not super crisp on last one.  Otherwise good.
B. Single leg bounding, triple jump practice.  Feeling eh.
C. Row intervals. 5 sets of 50s @ 500m PR rest 6min
1. 221m/1:53.1 ave (damper @ 3.5)
2. 224m/1:51.6 ave (damper @ 5 for remaining)
3. 226m/1:50.6 ave
4. 224m/1:51.6
5. 219/1:54.1 lost focus

Coach 8:30-12:30
12:30
A1. Deadlift deload sets. Rest 30s (working regular grip...feels so weak.)
1. 5 x 155lbs
2. 5x165lbs
3. 5x175lbs (bar wanting to slip out of fingers, but held on)
A2. Ring dip AMRAP -2/3
1. 12
2. 13
3. 12
Rest 90s
Took 20-30 minutes flat on my back outside.  Was a hectic morning at the gym with Corey & many of other coaches out at Garage Games competition.  
To the woods solo with the muts.  90 minutes some short run bursts throughout as I felt.  Incredible quiet day.

Sunday September 2, 2012
Sleep midnight-8a


2.5hr hike @ Sam’s Knob with CFA Hiking group!
Stayed out of the gym today.  Some days it’s what my body/mind needs.

Monday September 3, 2012
Sleep ~9p-4a.
Coaching 5/6a-11a
Training @ 11a fasted
A. Back squat 15 sets of 2 @ 110lbs.  Rest 40s, Rest 60s after 5th & 10th. Felt really good
B. Murph by myself
1st mile 6:50
20 rounds of Cindy in ~22 minutes.  Really poor.
All pull-ups UB BF felt good
Push-ups were main limiter broke into 6 & 4 by 3rd round. Little mental focus, desire to push.
Squats steady.
2nd mile ~7:20 upper body super tight first 400-600m
Overall time: 36:17.  My husband did it earlier in the day in 35:16.  Good for him, but this is not a workout he should beat me in.  My UB pushing endurance was the limiter as both of my miles were faster than his.  

60 minutes barefoot hike @ WWC

Tuesday September 4, 2012
Sleep ~930p-5:45a More sore than I have been in a long time
Coaching 7:30-8:30a
Warm up with 100 cals on the Airdyne @ Z1.  
Spent about an hour trying to get loose in order to do some TnG power snatches, but my arms are stiff & right shoulder is not feeling in a good position.  So no go on that.  I have a strong dislike for mobility work & only do as little as I need to so I know I’m stiff when I do so much of it.  


A .Front rack reverse lunge; 6-8/leg x 3. Rest 60s b/w legs. 103lbs, 108lbs, 113lbs all by 8
B. Annie 6:50  50, 40 UB trip on 30, & 10 breathing totally fine just lost focus. 34s improvement from last November.