20-Apr
8AM
15 min amrap:
10 DB thruster 40#
Row 350m
10 burpee over rower
Not feeling up to anything this morning. Moved through 4 Rnds + 6 thrusters. All thrusters ub, but a good amount of rest & pacing. I thought these were going to feel a lot heavier than they did. Row felt empty after thrusters. Was averaging 2:20/500m or each row ~1:37-1:40 for 350m.
PM 11:30am
For time:
20 muscle ups
(perform 3 hang power clean 135# each time you drop from the rings)
Feeling better by this point in the morning. Had lots of tape on hands trying to hold them together. Didn't string more than 2 MU on warm-up. I was feeling like there was going to be a lot of HPCs, but then the clock started which I'm starting to learn I cannot base how I'll feel in the workout from how the warm-up feels.
6 MUs
3 MUs (ripped tape off after this set)
4 MUs
4 MUs
3 MUs
Time; 5:02. (No video. Battery died on phone. )
All HPCs ub. Started each round close to top of next minute. Could still use some better confidence with knocking out MUs while HR is elevated.
Afternoon double date hike with friends ~75 minutes. Had a sore throat again when I got home. Perhaps my body had a reason for not wanting to dig in earlier this morning, as this is the second time this week I've felt a bit run down. Went to bed at 8pm.
21-Apr
Nine hours of sleep...my favorite amount! :)
1:00 PM
Squat clean x1/Front squat x2; beginning at 95# adding 5# per minute
until failure
Was feeling good with squats through ~145lbs and then it quickly got tough. Last full set was 153lbs and missed the first FS after the squat clean at 158lbs...video review I feel like I gave up on the squat.
rest 15 min
For time:
8 rounds for time:
10 CTB chin ups
10 GHD sit ups
20 double unders
Felt great here. Steady Eddie. Taped left hand, but didn't anchor it well and it was unraveled after the first 10 pull-ups so I ripped it off. Corey encouraged me to focus on gripping the bar....recently realized that ripping becomes my problem before the feeling of grip fatigue so I'm focused on holding on slightly tighter to lessen the friction. Worked well today. All ub with no rips!! Feels good to have hands healthy enough to get the BF C2B back!
4 Rounds in 5:15
8 Rounds in 10:13
Late afternoon hike w/Corey & must ~60 minutes.
Monday, April 22, 2013
Saturday, April 20, 2013
Friday April 19th . C&J heavy single
18-Apr
Sleep not ideal. Energy felt good throughout day until I got back from the evening hike (~an hour easy) & grocery shopping and felt really fatigued and throat was sore.
Had a little fun starting to navigate over stuff on hands during the day.
19-Apr
A. Build to a 1rm clean and jerk
First started this around 9a and built to 153lbs with power cleans. Missed the power clean at 158 and felt distracted, as it was busy in the gym. Plus I had no pop. Had a sore throat the evening before and hadn't slept well in two nights so I took two Nyquil and felt the haze Friday morning & I can't lie...I was frustrated at this. I realized while hiking w/ Corey in the evening that when I see build to a 1rm...my mind reads...new 1RM. So when I don't get a new record I feel like a failure. I have the habit to be very black & white here. Not sure if it's a female thing or just immaturity. Reading Mastery & just as a coach I know all the different factors and how I need to just accept each day for what it is, but yeah....no buts. :)
Had MT at 10a and then cam back to it at 11a
The 2nd time I decided to squat instead of power clean which worked out much better.
Build to 168lbs without any misses. Then I missed the jerk here twice. Called it after the second. Had to work really hard to stand up the squat and I was done. Also quite hungry by this point.
Videos don't always stay embedded so here are some links. 158, 163, 168F1, 168F2.
+
6 min amrap:
6 front squat @70% 1rm
6 box jumps 24"
6+1 with 123lbs. This got tough quick!
ub ~33s
ub ~1:30
4/2 ~2:35
4/2 ~3:47
4/2 ~4:55
2/4 ~5:55
+1
Ran back to gym at 4:30 to do this last part.
+
Run 200m @90% Ran 200m out-2 90 deg turns and people to navigate on sidewalks. Only a couple near collisions-specifically with a lady carrying her kid coming around the corner & going into the tattoo parlor. I'm pretty sure they thought I was nuts flying by them on sidewalk from different directions every few minutes.
rest 1 min
x12
47
45
44
42
43
41
41
42
41
42
42
41
The 1 minute recovery was great. No problem being ready to go again.
Sleep not ideal. Energy felt good throughout day until I got back from the evening hike (~an hour easy) & grocery shopping and felt really fatigued and throat was sore.
Had a little fun starting to navigate over stuff on hands during the day.
19-Apr
A. Build to a 1rm clean and jerk
First started this around 9a and built to 153lbs with power cleans. Missed the power clean at 158 and felt distracted, as it was busy in the gym. Plus I had no pop. Had a sore throat the evening before and hadn't slept well in two nights so I took two Nyquil and felt the haze Friday morning & I can't lie...I was frustrated at this. I realized while hiking w/ Corey in the evening that when I see build to a 1rm...my mind reads...new 1RM. So when I don't get a new record I feel like a failure. I have the habit to be very black & white here. Not sure if it's a female thing or just immaturity. Reading Mastery & just as a coach I know all the different factors and how I need to just accept each day for what it is, but yeah....no buts. :)
Had MT at 10a and then cam back to it at 11a
The 2nd time I decided to squat instead of power clean which worked out much better.
Build to 168lbs without any misses. Then I missed the jerk here twice. Called it after the second. Had to work really hard to stand up the squat and I was done. Also quite hungry by this point.
Videos don't always stay embedded so here are some links. 158, 163, 168F1, 168F2.
+
6 min amrap:
6 front squat @70% 1rm
6 box jumps 24"
6+1 with 123lbs. This got tough quick!
ub ~33s
ub ~1:30
4/2 ~2:35
4/2 ~3:47
4/2 ~4:55
2/4 ~5:55
+1
Ran back to gym at 4:30 to do this last part.
+
Run 200m @90% Ran 200m out-2 90 deg turns and people to navigate on sidewalks. Only a couple near collisions-specifically with a lady carrying her kid coming around the corner & going into the tattoo parlor. I'm pretty sure they thought I was nuts flying by them on sidewalk from different directions every few minutes.
rest 1 min
x12
47
45
44
42
43
41
41
42
41
42
42
41
The 1 minute recovery was great. No problem being ready to go again.
Thursday, April 18, 2013
Training April 17th PM: Heavy "Diane-ish" sandwiched with row intervals
6PM
Tried to nap during the afternoon, but with no luck. I rested in bed for close to two hours. Periodically reading until my eyes got tired and then reading some more after long periods of attempting to doze. Reminded me of what my nap attempts feel like during the afternoons of Regionals. Not really sleeping, but resting.
Row 2 min
rest 1 min
15-12-9
Deadlift 215#
hspu
Rest 1 min
Row 2 min
(scored as three events)
1st Row: Min 1 249m/Min 2 256m: 504m
4:20 for DL/hspu
2nd Row: Min 1 249m/Min 2 260m: 509m.
Big thank you to Amber who I pulled out of the office during the first 1 min break to help me get through these deadlifts! Not sure if I have pulled anything other than a couple reps of couple reps snatch grip DL from blocks over 200lbs this year & my body (or perhaps more accurately my mind) was a bit unsure. Glad I videoed as it felt horrible-like my shoulder blades were not holding back & together on the down & I felt rounded on the later pulls, but it didn't look nearly as bad as it felt.
DLs broken into: 15 (9/6), 12 (7/5), 9 (5/4).
HSPU: all easy & ub, but do still have a little bit of fear on the final round of 9, as I flash back to the final round of 9 during "Diane" at regionals last year where I failed on the final rep and added `20s or so to my time to get 1 rep. Time to put that behind me!
I didn't exactly know what to do on the first row so I treated like many of the 500m repeats I've done in recent months. Maybe I could have gone a touch harder, but my legs were mildly shaky when I got off & I didn't know what the DLs would feel like. I certainly dug deeper the second 2 minutes (maybe not Danny Nichols deep) but I kept picking up the intensity every 30 seconds into the finish and I did NOT let up before the finish, as it has been my habit in the recent past.
18-Apr
OFF
In bed by 9p, but took awhile to fall asleep...ended up going down to couch to read and then waking up around 2;30 to go back upstairs. Corey was up at 4 and then I got up at 530. I didn't have anything specific on my mind, but I just felt a bit sparked after the evening workout. I tend to take awhile to settle down afterwards.
Feeling good now that I'm up...doing some coaching/programming/emails, have a 30 minute manual therapy session & getting into the woods with the muts today to maximize the rest day! It's going to be another great day!!
Tried to nap during the afternoon, but with no luck. I rested in bed for close to two hours. Periodically reading until my eyes got tired and then reading some more after long periods of attempting to doze. Reminded me of what my nap attempts feel like during the afternoons of Regionals. Not really sleeping, but resting.
Row 2 min
rest 1 min
15-12-9
Deadlift 215#
hspu
Rest 1 min
Row 2 min
(scored as three events)
1st Row: Min 1 249m/Min 2 256m: 504m
4:20 for DL/hspu
2nd Row: Min 1 249m/Min 2 260m: 509m.
Big thank you to Amber who I pulled out of the office during the first 1 min break to help me get through these deadlifts! Not sure if I have pulled anything other than a couple reps of couple reps snatch grip DL from blocks over 200lbs this year & my body (or perhaps more accurately my mind) was a bit unsure. Glad I videoed as it felt horrible-like my shoulder blades were not holding back & together on the down & I felt rounded on the later pulls, but it didn't look nearly as bad as it felt.
DLs broken into: 15 (9/6), 12 (7/5), 9 (5/4).
HSPU: all easy & ub, but do still have a little bit of fear on the final round of 9, as I flash back to the final round of 9 during "Diane" at regionals last year where I failed on the final rep and added `20s or so to my time to get 1 rep. Time to put that behind me!
I didn't exactly know what to do on the first row so I treated like many of the 500m repeats I've done in recent months. Maybe I could have gone a touch harder, but my legs were mildly shaky when I got off & I didn't know what the DLs would feel like. I certainly dug deeper the second 2 minutes (maybe not Danny Nichols deep) but I kept picking up the intensity every 30 seconds into the finish and I did NOT let up before the finish, as it has been my habit in the recent past.
OFF
In bed by 9p, but took awhile to fall asleep...ended up going down to couch to read and then waking up around 2;30 to go back upstairs. Corey was up at 4 and then I got up at 530. I didn't have anything specific on my mind, but I just felt a bit sparked after the evening workout. I tend to take awhile to settle down afterwards.
Feeling good now that I'm up...doing some coaching/programming/emails, have a 30 minute manual therapy session & getting into the woods with the muts today to maximize the rest day! It's going to be another great day!!
 |
| Smile Lloyd, it's hiking day! |
Wednesday, April 17, 2013
Training April 17th AM
Pretty tired when the alarm went off this morning. Finished last night's pm around 6, walked home from gym and left to take dogs to woods around 6:30. Probably should have just stayed in and chilled for the night knowing I was opening the next day, but it's important to me to let those guys run...and I like getting away from town even if it's only a 20 minute walk.
Got to sleep somewhere around 9:30 & up at 4 to coach 5-8. Had eaten a hard boiled egg & some burger with potatoes around 7a so I didn't do the workout right away. Mistake on my part, as it ended up being noon before I got it in. Yes, perhaps I was dragging my feet a bit, as I regularly reminded myself...I love thrusters!! :)
17-Apr
AM
A. Front squat; 3 reps x10; rest 45 seconds @55% 1rm
first three @ 95lbs, last 7 @ 100lbs.
+
10 min amrap:
10 thrusters 105#
10 CTB chin ups
Run 100m
4 Rnds + 6 thrusters
Rnd 1: 10/10
Rnd 2: 6/4, 10
Rnd 3: 7/3, 10
Rnd 4: 7/3, 6/4
+ 6 thrusters
Had no idea how it would feel and was a bit surprised to do 10 first round as well as to get into 6 & 7s in later rounds. I feel like i"m in slow motion during the thrusters and well...it kind of looks that way too! lol My 100ms runs were definitely slow motion. Legs felt really heavy there.
No BF C2Bs today...hands are too ripped up & sore. The BF definitely is more irritating to the skin, as I can avoid the torque on the bar with standard kip, but BF there is quite a bit more rubbing and re-gripping at this point with the skill.
First round took just under 2 minutes so being that I did 10 ub my mind set the goal to get to 4 rounds. Was about 4:30 after two and then maintained pretty well. Admit that I didn't get stoked when I realized I was going to definitely get in 4 rounds...should have attacked more and I definitely could have gotten back to pull-ups. With all systems firing 5 rounds should be possible here, but there was good learning so far today.
Nap time!!
Training April 16th
10:30am
A. Split jerk: Build to max off blocks
83/103/123/133/143/148/153F/153/158/163F/163F/163F Wasn't getting under the bar today. I felt off from early on. Bar feels heavy when I rack it. Working on trying to overcome that, but find it hard to maintain upright posture. Frustrating, but there will be other days.
Shout out to my lady Kate who split jerked 208lbs today (15lbs PR) and then hit a second PR of completing 22 MUs in one day. Looking forward to training with her and competing along side at Regionals! Maybe one of these days she'll have a blog too! :)
+
EMOM for 14 min
odd- 5-8 Tng squat clean 95lbs 6 (25s), 7 (24s), 8 (26s), 7 (23s), 8 (26s), 8 (25s). Felt great!
even-2-3 parallete hspu 3, 3, 2 (paralletes slid), 3, 3, 3, 3. LOVE these!
+
EMOM for 14 min
3 muscle ups
Got three minutes into this and ripped my hand from where it started to tear with C2Bs on Sunday. Thought about calling it, but decided to tape up and practice with sore hands (as long as the tape seemed to maintain the skin-which it did)
1: 2F 1
2: 2, 1
3: 2F (rip)
Tape hands and restart...
1: 2, 1
2:1, 1, 1
3: 2F
4: 2, 1
5: 2F
6: 1F1
7: 1, 1, F
8: 2, 1
9: 1, 1 1
10: 1, 1, 1
11: 1, 1, 1
12: 1, 1, 1
13, 2, 1
14: 1, 1, 1
45 completed reps, 6 misses.
The hands hurt most to control down and attempt to string reps together. Pretty much finished all three reps within first 30s. Pull felt powerful.
5:30pm
AMRAP 12 min:
2 wall walks
3 ball over shoulder (80lbs) -did 3 per shoulder
50m Farmer's carry 70lbs/hand
6 Rounds in 12:15
A. Split jerk: Build to max off blocks
 |
| About how I felt after today's split jerks. :) |
83/103/123/133/143/148/153F/153/158/163F/163F/163F Wasn't getting under the bar today. I felt off from early on. Bar feels heavy when I rack it. Working on trying to overcome that, but find it hard to maintain upright posture. Frustrating, but there will be other days.
Shout out to my lady Kate who split jerked 208lbs today (15lbs PR) and then hit a second PR of completing 22 MUs in one day. Looking forward to training with her and competing along side at Regionals! Maybe one of these days she'll have a blog too! :)
+
EMOM for 14 min
odd- 5-8 Tng squat clean 95lbs 6 (25s), 7 (24s), 8 (26s), 7 (23s), 8 (26s), 8 (25s). Felt great!
even-2-3 parallete hspu 3, 3, 2 (paralletes slid), 3, 3, 3, 3. LOVE these!
+
EMOM for 14 min
3 muscle ups
Got three minutes into this and ripped my hand from where it started to tear with C2Bs on Sunday. Thought about calling it, but decided to tape up and practice with sore hands (as long as the tape seemed to maintain the skin-which it did)
1: 2F 1
2: 2, 1
3: 2F (rip)
Tape hands and restart...
1: 2, 1
2:1, 1, 1
3: 2F
4: 2, 1
5: 2F
6: 1F1
7: 1, 1, F
8: 2, 1
9: 1, 1 1
10: 1, 1, 1
11: 1, 1, 1
12: 1, 1, 1
13, 2, 1
14: 1, 1, 1
45 completed reps, 6 misses.
The hands hurt most to control down and attempt to string reps together. Pretty much finished all three reps within first 30s. Pull felt powerful.
5:30pm
AMRAP 12 min:
2 wall walks
3 ball over shoulder (80lbs) -did 3 per shoulder
50m Farmer's carry 70lbs/hand
6 Rounds in 12:15
Sunday, April 14, 2013
Training April 14th Clean gauntlet & 80 C2Bs for time.
11AM
Hike with CFA ladies group. We went to the top of Mt. Pisgah from parking lot. 1.5 miles up climbing moderately challenging most of the way. ~45 minute then ~ 30 minutes on the way down. For 75 minutes total. Great view from the top & most of all good company!
Took an afternoon nap. Not sure how long 30-90 minutes??
430PM
Squat clean gauntlet - beginning @115# - add 5# per minute until failure
Missed at 173lbs.
163 & 168 were pretty solid and then I jumped slightly forward on second pull of 173lbs. This is a "solo training PR". Meaning the only other times I've hit 168lbs or more is in the company of others and well, I do best in the company of others. So I'll take it. Feel confident I could have power cleaned it, but got lost in the bottom of the squat.
rest 15 min
For time:
80 CTB chin ups (perform 50 double unders each time you come off the bar)
23 DUs 48/2
41(18) DUs 30/20
53 (12) DUs 35/15
67 (14) Dus 31/29
77 (10) DUs 30/20-could have held on here if it were competition, but my hands were ripping @ 75 and didn't want to shred horribly!
3
9:21 overall. Always forget how much DUs can fatigue shoulders. Rested more than maybe necessary on transitions to Dus.
Rips were not terrible today. Just a small one above where I tore during 13.5 last Saturday & higher on my right hand but barely noticeable.
15-Apr
OFF
Hike with CFA ladies group. We went to the top of Mt. Pisgah from parking lot. 1.5 miles up climbing moderately challenging most of the way. ~45 minute then ~ 30 minutes on the way down. For 75 minutes total. Great view from the top & most of all good company!
Took an afternoon nap. Not sure how long 30-90 minutes??
430PM
Squat clean gauntlet - beginning @115# - add 5# per minute until failure
Missed at 173lbs.
163 & 168 were pretty solid and then I jumped slightly forward on second pull of 173lbs. This is a "solo training PR". Meaning the only other times I've hit 168lbs or more is in the company of others and well, I do best in the company of others. So I'll take it. Feel confident I could have power cleaned it, but got lost in the bottom of the squat.
rest 15 min
For time:
80 CTB chin ups (perform 50 double unders each time you come off the bar)
23 DUs 48/2
41(18) DUs 30/20
53 (12) DUs 35/15
67 (14) Dus 31/29
77 (10) DUs 30/20-could have held on here if it were competition, but my hands were ripping @ 75 and didn't want to shred horribly!
3
9:21 overall. Always forget how much DUs can fatigue shoulders. Rested more than maybe necessary on transitions to Dus.
Rips were not terrible today. Just a small one above where I tore during 13.5 last Saturday & higher on my right hand but barely noticeable.
15-Apr
OFF
Training Apr 13th
8AM
5 rounds for time:
10 burpees
15 DB deadlift 70#/hand subbed 72lb KB as only have 1 70# DB. all ub.
200m row
~2min, 4:15, ?/8:30, 10:37
Noon PM
7 min amrap:
3 thrusters 100#
3 muscle ups
8 rounds.
Transition back to bar/MU reps/Overall time per round
1. ---/ub 25s
2. 10s/2,1/1:15
3. 15s/1,1,1/2:20
4. 13s/2,1/3:20
5. 10s/2,1/4:15
6. 10s/2,1/5:07
7. 12s/1,1,1/6:03
8. 9s/2,1/6:55
Happy about this one. I didn't sleep well last night and had a busy morning coaching. I'm learning more and more that I CAN still perform even when things are not 100% elsewhere. MUs & my confidence with them keep improving!
Rest 15 minutes then: + from yesterday's PM:
Run 400m @90%
rest 2 min
(200m split) 400m
1. (40) 1:32
2. (41) 1:26
3. (40) 1:24
4. (39) 1:22
5. (38) 1:20
6. (39) 1:20
Out & back to 100m turn twice. Lots of turns, but certainly faster than the 200m at the old gym. Need to re-measure to verify distance.
PM: hike ~75-90 minutes.
Training April (10) 11 & 12
Off until Thursday
Got a little antsy on the 10th and did the following at ~70%
5 RFT:
12 WBs (16lbs/10')
15 sit-ups
2 muscles-ups
200m run
First round ~2:30 and finished in 12:30 so no problem to keep pace comfortably. All MUs ub. WBs bobbled a few in the early rounds and then got into a groove later.
10:43
Noon
12-Apr
A. Build to a 1rm snatch
83, 93, 103, 113, 118F, 118, 121, 126F, 126F, 126F, 126F.
B. Front squat; 5, 4, 3, 2, 1; rest 3 min
5x141lbs
4x146lbs
3x151lbs
2x156lbs
1x166lbs felt fairly tough.
+
Run 400m @90%
rest 2 min went home for nap and then on a much needed hike with two great lady friends. Got home around after 7...400ms tomorrow at the end of the day.
x6
Got a little antsy on the 10th and did the following at ~70%
5 RFT:
12 WBs (16lbs/10')
15 sit-ups
2 muscles-ups
200m run
First round ~2:30 and finished in 12:30 so no problem to keep pace comfortably. All MUs ub. WBs bobbled a few in the early rounds and then got into a groove later.
11-Apr
A. Jerk off blocks - build to a tough single in 10 min
103, 123, 133, 143, 153, 158, 163
B. TnG PJ - 5 emom tough - 8 min
115x5, 120x2, 125x1
+
12-Apr
8am
Did Friday AM as Thursday PM got crazy in gym and didn't get it in. 12-Apr
8am
for time:
Row 1K ~4;07 felt relaxed.
50 pistols ~2min did an extra 3 reps for touching foot to ground. much better speed than in past here.
50 KBS - 2pd lead off with 12. overhead position questionable in video.
Noon
12-Apr
A. Build to a 1rm snatch
83, 93, 103, 113, 118F, 118, 121, 126F, 126F, 126F, 126F.
B. Front squat; 5, 4, 3, 2, 1; rest 3 min
5x141lbs
4x146lbs
3x151lbs
2x156lbs
1x166lbs felt fairly tough.
+
Run 400m @90%
rest 2 min went home for nap and then on a much needed hike with two great lady friends. Got home around after 7...400ms tomorrow at the end of the day.
x6
Training April 4th, 13.5 & River Ruckus
4-Apr
AM
Airdyne 1 min @85%
rest 50 seconds
x25
PM
10 min amrap @85%
Row 350m
5 burpees
5 power snatch 75#
4 + 130m row
1:28.9 2:07
1:30.8/2:09.7
1:30
1:29rest 5 min
10 min amrap @85%
15 wall balls (14lbs/10')
2 muscle ups Subbed 8 C2B
Run 200m
10 min amrap @85%
15 wall balls (14lbs/10')
2 muscle ups Subbed 8 C2B
Run 200m
4+15 WBs in 10:01 (realized after the fact that I was running ~250-300m each round)
5-Apr
Rest. Went hiking.
6-Apr
Event 1
13.5
ub first two rounds of thrusters & c2b pull-ups. Third round thrusters were 9 & 6 and C2Bs 10 & 5 if I remember accurately. I watched Camille's 13.5 video again in the morning and I was literally visualizing her do it while I was on the bar. It seemed to work, as I've never done that many C2B BFs. I don't think I went to the standard kip for any...even in the second 4 minutes.
Finished the first 3 rounds ~3:40 and the 4th set of thrusters were 3 sets of 5 with longer breaks than normal. Don't remember much about C2Bs, but definitely had longer breaks. 5th set of thrusters were 9 & 6 again...had too much left in tank. Know I could have dug deeper on a repeat, but I was nervous about getting through the first four rounds and now that I have feel confident that I could do it again and again.
Finished with 148 reps which was my best score of the 5 weeks in the Open.
Event 2
3 RFT
7 DLs @ 185lbs
14 box jumps (20") pause on top
21 DUs
2:55
This was scheduled to happen ~an hour after the first event and then they were a bit behind inside and they got a bit ahead of schedule outside so it was about a 45 minute break. I didn't know they were ahead of schedule until they called my heat and I hadn't gotten back into a warm up so that was interesting. Did a couple DLs at 135lbs and then it was 185lbs with my judge. Demo of DUs & box jumps was the warm-up there. Didn't seem to affect too much...perhaps could have transitioned a bit faster. Won the heat and then Kate beat me in the next heat with a 2:47. Second overall.
Event 3
Later in the afternoon.
In 6 minutes:
800m run (two laps around grass field)
Max OHS (75lbs) in remaining time.
Run was ~2:52 and then opened with 25 OHS. From there is was sets of 5-10 if remember correctly.
53 reps. Third place to a 54 and 63 by Kate.
Final event:-Winner takes all.
3 sets of
In 1 min complete 5 power cleans at 95lbs followed by AMRAP power clean to split jerk with alternating legs each rep.
IFB: max burpees over bar in 1 minute.
30s rest b/w sets.
Was feeling a bit off going into this one, but just built over each round and kept my focus on what I could do vs what everyone else was doing. Focus was to be ready to attack final minute of burpees. Felt better than expected at end. Someone commented on how I was the only one not on my back. Learning is that I can dig this hard sooner and will need to in time. Took first with 94 reps with 90 & 87 being second & third. I was fortunate not to lose any reps on the weird alternating legs rule that got some of the others.
Round 1
5 power cleans
6 C&J
16 burpees
Round 2
5 power cleans
7 C&J
18 burpees
Round 3
5 power cleans
7 C&J
25 burpees
Wednesday, April 3, 2013
130402 PM Training
PM
A. Push press; build to a 3rm
83, 93, 103, 113, 123, 133lbs. tough, called it.
B. Split jerk; build to a max
123lbs, 133, 143, 153, 158, 163F. called it. Load was feeling heavy off the rack and awkward early on like it was hard for me to stand tall with the load. Did what I could to convince myself it was light. :)
+
7-->1
Hang power clean and jerk 115#
muscle ups
11:54
Yesterday morning my MUs felt awesome and this evening I didn't have the motivation to get into the rings. No afternoon nap and feeling a bit fatigued. With that said, I didn't have any misses. Did mostly all singles and a couple doubles. The rings were slick and I didnt' feel like I had the strength for the false grip so I did majority (if not all) with regular grip which was the first time in awhile. Good practice to change up the grip.
The HPC & jerk was definitely awkward and my overhead position was not rock solid tonight.
I felt myself want to be disappointed that this should have been faster, but then I realized that I was doing what I encourage my clients not to...to not have judgement around the training. To do it and learn. Once I stopped and acknowledged that I did 28 muscles ups & 28 C&Js at 115lbs in less than 12 minutes. Then I remembered the last time I was given 30 muscle ups for time (Dec 29th) I only completed 27 in 12 minutes. So my "bad" or "tired" or "off" days are improving.
We'll always have days that we feel better than others, and I think it's what we can do on days that we feel a bit subpar that make the difference over time. Being able to mentally/emotionally accept that we're feeling a bit off and being understanding & supportive with ourselves during that time seems to help me the most.
A. Push press; build to a 3rm
83, 93, 103, 113, 123, 133lbs. tough, called it.
B. Split jerk; build to a max
123lbs, 133, 143, 153, 158, 163F. called it. Load was feeling heavy off the rack and awkward early on like it was hard for me to stand tall with the load. Did what I could to convince myself it was light. :)
+
7-->1
Hang power clean and jerk 115#
muscle ups
11:54
Yesterday morning my MUs felt awesome and this evening I didn't have the motivation to get into the rings. No afternoon nap and feeling a bit fatigued. With that said, I didn't have any misses. Did mostly all singles and a couple doubles. The rings were slick and I didnt' feel like I had the strength for the false grip so I did majority (if not all) with regular grip which was the first time in awhile. Good practice to change up the grip.
The HPC & jerk was definitely awkward and my overhead position was not rock solid tonight.
I felt myself want to be disappointed that this should have been faster, but then I realized that I was doing what I encourage my clients not to...to not have judgement around the training. To do it and learn. Once I stopped and acknowledged that I did 28 muscles ups & 28 C&Js at 115lbs in less than 12 minutes. Then I remembered the last time I was given 30 muscle ups for time (Dec 29th) I only completed 27 in 12 minutes. So my "bad" or "tired" or "off" days are improving.
We'll always have days that we feel better than others, and I think it's what we can do on days that we feel a bit subpar that make the difference over time. Being able to mentally/emotionally accept that we're feeling a bit off and being understanding & supportive with ourselves during that time seems to help me the most.
Tuesday, April 2, 2013
130402 AM Row Repeats
Sleep ~9:30-4:30
Coached 5:30-7:30a
Sorry I've been away. It's been a busy 4-6 weeks. We moved out of the old space.
~ 12oz Coffee with cream 5a-7a
16oz Greens First 6a
7am ~4 oz ham, 1 small banana
7:30-9a computer work
9:30 MT
10:30 Training
Ate ~1/4 of another banana just before starting. Forgot BCAAs at home and felt like I needed a little lift beforehand.
Row 400m @1:59/500 m pace
rest 2 min
x5
rest 6 min
x3
1:36.0/2:00.0 pace
1:35.8/1:59.7
1:35.9/1:59.8
1:35.9/1:59.8
1:35.8/1:59.7
1:35.6/1:59.5
1:35.9/1:59.8
1:35.9/1:59.8
1:35.6/1:59.7
1:35.6/1:59.7
1:35.9/1:59.8
1:36.0/2:00.0
1:35.9/1:59.8
1:35.8/1:59.7
135.3/1:59.3
Focused on charging all the way through the line on the last interval vs my habit of coasting into the finish on many of the others. A few I had to hard charge the finish to get it under 2:00.0 and a couple I wasn't able to get it there. 400m is a lot easier for me to mentally get through. 48 hard pulls vs 60. I count out the number of pulls during the first 100m and do the math from there normally focusing on 5 pulls at a time but one set near the end of the second set it started to feel tough 30 pulls in so I fragmented the final 18 pulls into 9 sets of 2. it's easier for me to wrap my mind around getting myself to drive hard for two pulls, but at certain points 18 feels like too many.
These are some of the random things that go through my head while on the rower. Anyone else have thoughts to share? What gets you through tough spots in workouts?
Noon: 2 scoops Refuel, 1 scoop Dream Protein
1:30
6oz ModPaleo buffalo chicken lettuce wraps with marinated veggies
~1.5C B&J's smores/creme brûlée, coffee heath bar
Coached 5:30-7:30a
Sorry I've been away. It's been a busy 4-6 weeks. We moved out of the old space.
And into the new.
The following week OPT came to town with Program Design.
~ 12oz Coffee with cream 5a-7a
16oz Greens First 6a
7am ~4 oz ham, 1 small banana
7:30-9a computer work
9:30 MT
10:30 Training
Ate ~1/4 of another banana just before starting. Forgot BCAAs at home and felt like I needed a little lift beforehand.
Row 400m @1:59/500 m pace
rest 2 min
x5
rest 6 min
x3
1:36.0/2:00.0 pace
1:35.8/1:59.7
1:35.9/1:59.8
1:35.9/1:59.8
1:35.8/1:59.7
1:35.6/1:59.5
1:35.9/1:59.8
1:35.9/1:59.8
1:35.6/1:59.7
1:35.6/1:59.7
1:35.9/1:59.8
1:36.0/2:00.0
1:35.9/1:59.8
1:35.8/1:59.7
135.3/1:59.3
Focused on charging all the way through the line on the last interval vs my habit of coasting into the finish on many of the others. A few I had to hard charge the finish to get it under 2:00.0 and a couple I wasn't able to get it there. 400m is a lot easier for me to mentally get through. 48 hard pulls vs 60. I count out the number of pulls during the first 100m and do the math from there normally focusing on 5 pulls at a time but one set near the end of the second set it started to feel tough 30 pulls in so I fragmented the final 18 pulls into 9 sets of 2. it's easier for me to wrap my mind around getting myself to drive hard for two pulls, but at certain points 18 feels like too many.
These are some of the random things that go through my head while on the rower. Anyone else have thoughts to share? What gets you through tough spots in workouts?
Noon: 2 scoops Refuel, 1 scoop Dream Protein
1:30
6oz ModPaleo buffalo chicken lettuce wraps with marinated veggies
~1.5C B&J's smores/creme brûlée, coffee heath bar
Monday, April 1, 2013
130401 Power clean PR
I've been called out on my blog. So I threw up all the incomplete posts I've had over the past month and we're starting fresh. Perhaps I'll fill in some details on those old posts later. But otherwise...onward!
Sleep In bed ~8. Startled around 8:30 with pounding HR and it quickly settled down, but felt unsettled for awhile. Went down to the couch around 9 & was in & out of sleep much of the night. Up at 4am
6-7am
Coffee, chicken breast stuffed with cheese, ham
half banana
8AM Training
A. Front squat 2, 2, 2, 1, 1, 1. Rest 3 minutes
2x145 (called it last warm-up), 150, 155, 160lbs
1x165, 170, 175lbs. After my struggle with FSs two weeks ago I was happy to get back to 175 which equals my previous 1RM.
Got in some muscle up practice focused on keeping legs tucked for better kip out of the dip. Felt good to string several sets of 4-5. I think my max is 6, but may be 7, but it's been almost a year since I've done that.
Manual therapy at 8:45 some coaching assist afterwards.
Couple more bites of what was left of chicken breast and other half of banana.
Training @ 11am
B. Build to a max squat snatch off the blocks (mid-shin)
63, 83, 93, 103, 108, 113, 118, 123, 128 F, 128 F, 128F
Oh the 128 how I'm still chasing after you. Much better than last week...20lbs better. Amazing what one less block and a week can do!
C. EMOM for 10 min 2 squat snatch @ 60% (used 73lbs)
kept catching it a bit forward.
12:30 3/4 scoop Refuel, 1 scoop Dream Protein
1:30ish
~1oz cashews, ~1-1.5C Ben & Jerry's(s'mores, Milk'n cookies +creme brulee) , ModPaleo 6oz steak fajita (didn't quite finish)
A 20 minute nap and then off to the trails with Corey & the muts.
Hiking 3:00-4:30
5:15 PM Training
A. Power snatch 1, 1, 1. Rest 3 minutes
103, 108, 113, 118F caught forward
B. Power clean 1, 1, 1. Rest 3 minutes
133, 143, 153 (considered the warm-ups), 163, 168, 173lbs 5lbs PR!
C. Snatch high pulls off 2-3" def. 2-2-2. Rest 2 minutes
103, 113, 123, 128 (didn't feel like it got up very high)
D. Sled drags 100m Rest 3 minutes x 3
Outside this week...welcome spring! Loaded with 90lbs. 1:35, 1:20, 1:10.
1 scoop of Dream protein
Remainder of steak from lunch
8pm~0.5oz cashews, ~6oz steak, ~1/2C red & sweet potatoes, ~1C broccoli & zucchini in coconut oil
8:30pm ~1/2C+ B&J's s'mores + milk'n cookies
Sleep In bed ~8. Startled around 8:30 with pounding HR and it quickly settled down, but felt unsettled for awhile. Went down to the couch around 9 & was in & out of sleep much of the night. Up at 4am
6-7am
Coffee, chicken breast stuffed with cheese, ham
half banana
8AM Training
A. Front squat 2, 2, 2, 1, 1, 1. Rest 3 minutes
2x145 (called it last warm-up), 150, 155, 160lbs
1x165, 170, 175lbs. After my struggle with FSs two weeks ago I was happy to get back to 175 which equals my previous 1RM.
Got in some muscle up practice focused on keeping legs tucked for better kip out of the dip. Felt good to string several sets of 4-5. I think my max is 6, but may be 7, but it's been almost a year since I've done that.
Manual therapy at 8:45 some coaching assist afterwards.
Couple more bites of what was left of chicken breast and other half of banana.
Training @ 11am
B. Build to a max squat snatch off the blocks (mid-shin)
63, 83, 93, 103, 108, 113, 118, 123, 128 F, 128 F, 128F
Oh the 128 how I'm still chasing after you. Much better than last week...20lbs better. Amazing what one less block and a week can do!
C. EMOM for 10 min 2 squat snatch @ 60% (used 73lbs)
kept catching it a bit forward.
12:30 3/4 scoop Refuel, 1 scoop Dream Protein
1:30ish
~1oz cashews, ~1-1.5C Ben & Jerry's(s'mores, Milk'n cookies +creme brulee) , ModPaleo 6oz steak fajita (didn't quite finish)
A 20 minute nap and then off to the trails with Corey & the muts.
Hiking 3:00-4:30
5:15 PM Training
A. Power snatch 1, 1, 1. Rest 3 minutes
103, 108, 113, 118F caught forward
B. Power clean 1, 1, 1. Rest 3 minutes
133, 143, 153 (considered the warm-ups), 163, 168, 173lbs 5lbs PR!
C. Snatch high pulls off 2-3" def. 2-2-2. Rest 2 minutes
103, 113, 123, 128 (didn't feel like it got up very high)
D. Sled drags 100m Rest 3 minutes x 3
Outside this week...welcome spring! Loaded with 90lbs. 1:35, 1:20, 1:10.
1 scoop of Dream protein
Remainder of steak from lunch
8pm~0.5oz cashews, ~6oz steak, ~1/2C red & sweet potatoes, ~1C broccoli & zucchini in coconut oil
8:30pm ~1/2C+ B&J's s'mores + milk'n cookies
Week of 130325...Open 13.4
26-Mar
AM
Row 400m @1:59
rest 2 min
x4
rest 6 min
x4
Slept like 8:30-7am. It was incredible and I could have slept longer. Turned off several alarms. Was planning to have the morning off from coachign but then I showed up at 9am and ended up covering a coaching shift until 11am. But row repeats were better. We had an interview with the local paper at noon and I was just finishing my third set when the guy arrived so I called it at 12. FELT like the easiest week of rowing in about two months or more. 1:59.6-1:59.7 pace for all except final one was 1:58.5 being that I knew I was stopping early I picked it up and finished strong. One second faster was a ton harder.
PM
A. Push press clusters 3.3.3.3x3; rest 30 seconds/rest 3 min
103lbs, 113lbs, 123lbs
B. Split jerk; 2, 2, 1, 1; rest 3 min 133lbs, 143lbs, 153lbs. Finally getting some confidence back here.
+
3 rounds for time:
2 rope climbs
6 parallete hspu
20 pistols
100m farmers walk 70#/hand
B. Split jerk; 2, 2, 1, 1; rest 3 min 133lbs, 143lbs, 153lbs. Finally getting some confidence back here.
+
3 rounds for time:
2 rope climbs
6 parallete hspu
20 pistols
100m farmers walk 70#/hand
Rnd 1 4:00 HSPU were 4F, 2
Rnd 2 7:20 HSPU 3, 3
Rnd 3 10:40 HSPU 3, 3. Started linking them faster as time went on. Final FW was UB. First two I reseted at 50m which was probably more like 40m....went length of the gym...it was snowing outside. Yes, snow. :)
27-Mar
AM
Swim 30-45 min z1
Did today's Being with 45 min Z1 Airdyne and 1 min gymnastics play every 5 min
PM
Airdyne 30-45 min z1 60 min hike in woods
PM
Airdyne 30-45 min z1 60 min hike in woods
Covering extra shifts at gym.
28-Mar
Was busy with coaching this morning. Had 30 intervals on AD with 1 min at 85% and 1 minute off. Cut some of the rest down to get through various pieces, but ended up completing the 30 intervals over three different portions. A set of 12, set of 8, and final set of 10 throughout the morning.
The sun was shining so went to the woods in the afternoon. Was scheduled to do 13.4 in the PM, but was feeling run down, wanted a coffee before the workout, but knew I was opening at 5am the next morning and didn't want to be staring at the ceiling all night so I opted to bump it a day.
Was busy with coaching this morning. Had 30 intervals on AD with 1 min at 85% and 1 minute off. Cut some of the rest down to get through various pieces, but ended up completing the 30 intervals over three different portions. A set of 12, set of 8, and final set of 10 throughout the morning.
The sun was shining so went to the woods in the afternoon. Was scheduled to do 13.4 in the PM, but was feeling run down, wanted a coffee before the workout, but knew I was opening at 5am the next morning and didn't want to be staring at the ceiling all night so I opted to bump it a day.
29-Mar
Ended up not sleeping well afterall which was a bit frustrated at myself for not just getting the workout over with.
Coached 5&6am then went back to the office, laid out two yoga mats and took two 45 minute naps.
Manual therapy at 8:45 and then hit the workout around 10am.
Ended up not sleeping well afterall which was a bit frustrated at myself for not just getting the workout over with.
Coached 5&6am then went back to the office, laid out two yoga mats and took two 45 minute naps.
Manual therapy at 8:45 and then hit the workout around 10am.
Camera cut off within last 30seconds. Coming off the bar at 10 on the 15 T2B was completely unnecessary and I paid for it, as I never got my rhythm back for the set of 5. This sucked a bunch of time for C & J reps. Interestingly, I hadn't done any singles, but I had watched Julie Foucher's video twice on the Games site and I saw her go to singles after the round of 15. Without a plan for myself that is exactly where I went. Corey was yelling at me to link them and hang onto the bar, but I didn't listen for the first three singles and then did a double at the end of time. Felt way too good at the end. Still gotta learn to dig after shit like this b/c this is definitely a workout I know is right in my wheel house, but I just need to attack and keep attack. I was way too passive the last 90 seconds.
Ended with 95 reps.
PM hike ~75 minutes
Saturday 130330
I did Friday's training:
25 squat clean for time @ 120 (had 20 reps in my head. 7 TnG then 2 then singles til end) 2:32
Rest 7min
AMRAP HSPU in 2min 40 (25, 5, 5, 5)
Rest 1 min
Row 800m @90% 3:16 (2:02-2:03ish pretty comfy)
Rest 1 min
AMRAP HSPU in 2 min 33 (15ish, sets of 3-5 and a couple single sets at end)
Rest as needed
+
15,12, 9, 6
ghd sit ups
DU's
Burpees
DU's
BJ 24"
DU's
11:35-DUs were limiter. i tripped at least twice each set...tried that new rope for the first time and it's too short for me despite being made for a 5'4 individual.
PM Moderately challenging 1;30-two hour afternoon hike on parkway (didn't pay attention to time so don't know exactly)
30th: -Sunday the 31st. Judged three more heats of 13.4 and then got to the rower. Motivation to row is way low. Stingy voice was battling me this morning.
Row 200 m @ 95%
rest 2 min x 4
46.0/1:55
45.6/1:54.0
45.3/1:53.2
44.7/1:51.7
+
Row 400 m @ 90%
rest 2 min x 4
1:34.1/1:57.6
1:34.7/1:58.3
1:35.8/1:59.1
took long break maybe 20 minutes and then came back for one 600m
+
row 600 m @ 90% 2:24.9/2:00.7
rest 2 min x 3
+
row 800 m @ 90%
rest 2 min x 3
(diff speeds per set, gets slower as you progress)
Found myself questioning whether it was 90% all out or 90% aerobic. Felt like doing this at 90% all out today would mess me up for Tuesday's intervals and I just didn't have the mental capacity to sit there and row. Or at least I chose to not have it. It's been a personal battle for me to accept one day per week of rowing intervals, but I feel like two days per week-at least this week was overkill for me. I do feel like I have improved a lot with rowing which has been the intent. I've definitely learned that it's often all about how much I want it on days that I'm tired, but when I feel well recovered I can hold just under 2:00 or just above 2:00 for some time...obviously depending on the distance....will I ever move on from weekly rowing intervals?? I'm about ready to trade it in for some of my other least favorites...squat cleans, thrusters, wall balls, squat clean thrusters...I know I may regret saying this, but just putting it out there. :)
PM hike of 60 minutes with Mom & Corey on BR Parkway.
Monday 130325
Sleep: (7-7.5hrs) In bed ~8 probably asleep b/w 8:30 & 9p. Alarm at 4a, up at 4:30.
4:45am
1 banana
bite of pork chop
~1/4c coffee w/cream
5:30am
A. FS 3, 2, 1, 3, 2, 1
133lbsx3, 143x2, 153x1, 143x3, 153x2, 163x1. Fairly tough. Chest dropped a touch.
Missed horribly on these last week and being that I've been so tired recently my new goals is to not have any misses in training (unless going for 1RM). So went a bit conservative on these, but turned out to be just about perfect.
~3oz pork chop.
Coaching 6:30-9a
MT 9-9:30
Coaching 10-12:30
12:30. Bit tired and HUNGRY!
B. Snatch from blocks (knee): Build to max
63lbs, 73, 83, 93, 98, 103F fell on butt, 103...pull was poor and felt slight tweak in low back on left so called it here.
C. Snatch balance; 2 reps on the min for 10 min @55% 1rm
Done at 63lbs. One miss forward on second rep during minute 5. Got refocused.
1 scoop Refuel, 1 scoop Dream Protein total of 21CHO/28PRO
Home for lunch!!
1:30
1/2 date coconut roll, 1 slice dried mango, ~1.5oz roasted, salted cashews
2:00
6oz chicken stuffed pepper
2:30
~1 cup + of Ben & Jerry's mix of s'mores, milk 'n cookies & half baked.
PM
A. Power snatch 2, 2, 2; rest 3 min
B. Power clean; 2, 2, 2; rest 3 min
C. Deficit snatch pulls (2-3" platform) 3, 3, 3; rest 2 min
D. Slow grinding sled drags; 75 meters heavy/continuous pace x3; rest 2 min
4:45am
1 banana
bite of pork chop
~1/4c coffee w/cream
5:30am
A. FS 3, 2, 1, 3, 2, 1
133lbsx3, 143x2, 153x1, 143x3, 153x2, 163x1. Fairly tough. Chest dropped a touch.
Missed horribly on these last week and being that I've been so tired recently my new goals is to not have any misses in training (unless going for 1RM). So went a bit conservative on these, but turned out to be just about perfect.
~3oz pork chop.
Coaching 6:30-9a
MT 9-9:30
Coaching 10-12:30
12:30. Bit tired and HUNGRY!
B. Snatch from blocks (knee): Build to max
63lbs, 73, 83, 93, 98, 103F fell on butt, 103...pull was poor and felt slight tweak in low back on left so called it here.
C. Snatch balance; 2 reps on the min for 10 min @55% 1rm
Done at 63lbs. One miss forward on second rep during minute 5. Got refocused.
1 scoop Refuel, 1 scoop Dream Protein total of 21CHO/28PRO
Home for lunch!!
1:30
1/2 date coconut roll, 1 slice dried mango, ~1.5oz roasted, salted cashews
2:00
6oz chicken stuffed pepper
2:30
~1 cup + of Ben & Jerry's mix of s'mores, milk 'n cookies & half baked.
PM
A. Power snatch 2, 2, 2; rest 3 min
B. Power clean; 2, 2, 2; rest 3 min
C. Deficit snatch pulls (2-3" platform) 3, 3, 3; rest 2 min
D. Slow grinding sled drags; 75 meters heavy/continuous pace x3; rest 2 min
March 18-24 with 12.3 results.
18-Mar
AM
A. Front squat 5, 4, 3, 2, 1; rest 3 min
5x145lbs, 4x155lbs, 3x165lbs, F @170lbs, F @ 170lbs, 2@160lbs, 1@ 165lbs. Whew! Worked hard at 165lbs for 3 and then body had nothing.
B. Squat snatch from high blocks; build to a max 93lbs, F @ 98lbs,
C. KB windmills 5 tough reps/side x3; rest 1 min bw arms 26, 30, 35, 40, 44, 53lbs. Tough.
PM
A. TnG power snatch; build to a 5rm in 3 heavy attempts
98lbs, 103, 108lbsx4
B. Power clean; 2 reps x5; rest 2 min 133lbs, 143lbs, 153lbs, 158x1, 153lbs
C. Deficit snatch pulls (2-3" platform) 5, 5, 5; rest 2 min 83, 93, 103lbs
D. Slow grinding sled drags; 50 meters heavy/continuous pace x3; rest 2 min
90lbs.Took ~2 minutes then 90s. Did two and headed home for the night, as I'm back early tomorrow. We have two styles of mats in the gym and definitely harder on one vs the other!
19-Mar
AM
Row 400m @1:59/500 m pace
rest 2 min
x5
rest 6 min
x3
1. 1:37.6/2:02.0
2. 1:38/2:02.5
3. 1:37.7/2:02.1
4. 1:37.7/2:02.1
5. 1:36.8/2:01.0
6. 1:37.2/2:01.5
7. 1:36.2/2:00.2
8. 1:36.1/2:00.1
9. 1:36.1/2:00.1
10. 1:36.6/2:00.7
Switched to 250m
11. 59.7/1:59.4
12. 1:00.2/2:00.4
13. 59.8/1:59.6
14. 1;00.2/2:00.4
15. 59.4/1:58.8
Coached 4-5 hours in the morning prior to this. Closed last night as well. Generally feeling tired with no pop in my legs.
PM
A. Push press clusters 5.5.5x3; rest 30 seconds/rest 3 min
83lbs, 93lbs, 103lbs. tough.
B. Split jerk; 2, 2, 2; rest 3 min
123lbs, 133lbs, 143lbs
+
5 rounds for max reps:
1 min strict pull ups
1 min parallete hspu to ~25lbs plate + 1" mat
1 min double unders
Rest 30s
pullups: 16/14/12/13/13
HSPU: 5/4/5/3/4
DUs: 30/50/60/62/68
DUs felt horrid. Took me a bit to find a rhythm. Feeling really tired.
20-Mar
AM
Advanced gymnastics + play 60 min (hs walking, freestanding hspu, ring
hspu, levers, triple jumps, pistols, OH pistols, etc)
mostly focused on free-standing HSPU, triple jump & weighted pistols both as goblet squat and then some OH pistols with 18lbs bar, tried levers a moment and once with HSPU in rings, but missed my feet on straps and fell flat on my back. Partial lower body hit mat, but upper body hit floor & knocked wing out of me. Corey helped me get up into them the next time. did a couple and called it on that one.
PM
120 min unloaded hike
21-Mar
AM
Airdyne 1 min @85%
rest 1 min
x25
Did 20 minutes @ 6am, but had to cut it short to get MT appt on time.
PM
Open workout #3
Was going to do in PM, but had coaching coverage cancel and busy getting prepped for OPT CCP seminar that starts tomorrow!
22-Mar
PM: Open workout 13.3
Wall balls were 26 then mostly sets of 5-8. Maybe one set of 10 somewhere in there with majority being 7-8.
Finished WBs around 7:30 which is right around my Karen PR for 10'.
DUs in 55, 20, 15. Finished in 8:59.
MUs were 4, 2, 1, 2, 2, 2, 1, 1 at buzzer.
For 255 overall. Up from 248 last year(MUs have drastically improved over the past year!).
Was harder than I remembered it being last year. Had that mild discomfort feeling in stomach during MUs. HR was pretty high for much of it. I had 15 in my mind going into it. Next year will have to shoot for higher number! Goal would be to have a bigger first set of MUs. Watched video of Sam Briggs knocking out 10 rest 20s 5, rest 20s, 4, rest 15s, 3, Rest 20s, 3....on her way to finishing the muscle-ups and knocking out 50 wall balls!
23-Mar
Had a workout, and warmed up for it, but then had miss timing of food and decided to wait til later which never happened Went for ~2hr hike up Looking Glass Rock in the evening.
24-Mar
OFF. Thought about doing yesterday's workout, but sleep last night was the worst it's been for as long as I can remember. Got back from hike around 9 & got to bed around 10p after dinner. Was then awake until after 1am when I went down to the couch & fell asleep with my dog, Hoka. Woke up almost every hour until got up at 6:15a. Felt really tired all day.
AM
A. Front squat 5, 4, 3, 2, 1; rest 3 min
5x145lbs, 4x155lbs, 3x165lbs, F @170lbs, F @ 170lbs, 2@160lbs, 1@ 165lbs. Whew! Worked hard at 165lbs for 3 and then body had nothing.
B. Squat snatch from high blocks; build to a max 93lbs, F @ 98lbs,
C. KB windmills 5 tough reps/side x3; rest 1 min bw arms 26, 30, 35, 40, 44, 53lbs. Tough.
PM
A. TnG power snatch; build to a 5rm in 3 heavy attempts
98lbs, 103, 108lbsx4
B. Power clean; 2 reps x5; rest 2 min 133lbs, 143lbs, 153lbs, 158x1, 153lbs
C. Deficit snatch pulls (2-3" platform) 5, 5, 5; rest 2 min 83, 93, 103lbs
D. Slow grinding sled drags; 50 meters heavy/continuous pace x3; rest 2 min
90lbs.Took ~2 minutes then 90s. Did two and headed home for the night, as I'm back early tomorrow. We have two styles of mats in the gym and definitely harder on one vs the other!
19-Mar
AM
Row 400m @1:59/500 m pace
rest 2 min
x5
rest 6 min
x3
1. 1:37.6/2:02.0
2. 1:38/2:02.5
3. 1:37.7/2:02.1
4. 1:37.7/2:02.1
5. 1:36.8/2:01.0
6. 1:37.2/2:01.5
7. 1:36.2/2:00.2
8. 1:36.1/2:00.1
9. 1:36.1/2:00.1
10. 1:36.6/2:00.7
Switched to 250m
11. 59.7/1:59.4
12. 1:00.2/2:00.4
13. 59.8/1:59.6
14. 1;00.2/2:00.4
15. 59.4/1:58.8
Coached 4-5 hours in the morning prior to this. Closed last night as well. Generally feeling tired with no pop in my legs.
PM
A. Push press clusters 5.5.5x3; rest 30 seconds/rest 3 min
83lbs, 93lbs, 103lbs. tough.
B. Split jerk; 2, 2, 2; rest 3 min
123lbs, 133lbs, 143lbs
+
5 rounds for max reps:
1 min strict pull ups
1 min parallete hspu to ~25lbs plate + 1" mat
1 min double unders
Rest 30s
pullups: 16/14/12/13/13
HSPU: 5/4/5/3/4
DUs: 30/50/60/62/68
DUs felt horrid. Took me a bit to find a rhythm. Feeling really tired.
20-Mar
AM
Advanced gymnastics + play 60 min (hs walking, freestanding hspu, ring
hspu, levers, triple jumps, pistols, OH pistols, etc)
mostly focused on free-standing HSPU, triple jump & weighted pistols both as goblet squat and then some OH pistols with 18lbs bar, tried levers a moment and once with HSPU in rings, but missed my feet on straps and fell flat on my back. Partial lower body hit mat, but upper body hit floor & knocked wing out of me. Corey helped me get up into them the next time. did a couple and called it on that one.
PM
120 min unloaded hike
21-Mar
AM
Airdyne 1 min @85%
rest 1 min
x25
Did 20 minutes @ 6am, but had to cut it short to get MT appt on time.
PM
Open workout #3
Was going to do in PM, but had coaching coverage cancel and busy getting prepped for OPT CCP seminar that starts tomorrow!
22-Mar
PM: Open workout 13.3
Wall balls were 26 then mostly sets of 5-8. Maybe one set of 10 somewhere in there with majority being 7-8.
Finished WBs around 7:30 which is right around my Karen PR for 10'.
DUs in 55, 20, 15. Finished in 8:59.
MUs were 4, 2, 1, 2, 2, 2, 1, 1 at buzzer.
For 255 overall. Up from 248 last year(MUs have drastically improved over the past year!).
Was harder than I remembered it being last year. Had that mild discomfort feeling in stomach during MUs. HR was pretty high for much of it. I had 15 in my mind going into it. Next year will have to shoot for higher number! Goal would be to have a bigger first set of MUs. Watched video of Sam Briggs knocking out 10 rest 20s 5, rest 20s, 4, rest 15s, 3, Rest 20s, 3....on her way to finishing the muscle-ups and knocking out 50 wall balls!
23-Mar
Had a workout, and warmed up for it, but then had miss timing of food and decided to wait til later which never happened Went for ~2hr hike up Looking Glass Rock in the evening.
24-Mar
OFF. Thought about doing yesterday's workout, but sleep last night was the worst it's been for as long as I can remember. Got back from hike around 9 & got to bed around 10p after dinner. Was then awake until after 1am when I went down to the couch & fell asleep with my dog, Hoka. Woke up almost every hour until got up at 6:15a. Felt really tired all day.
Subscribe to:
Posts (Atom)