Week of 7/8: Front squat 3RM @ 185lbs

8-Jul
AM
A. Back squat cluters 3.3.3x5; rest 20 seconds/rest 3 min
145, 155, 165, 175, 180lbs 


B. Snatch balance 3x3; rest 2 min
85, 95, 105
+
5 sets for max reps:  (first ub set)
1 min double unders (40)75, (50)80, (40)75, (14)73, (?)65.  
rest 30 seconds
1 min max CTB chin ups (10)20, (13)22, (13)23,(7)17,(3)12?...I lose my rhythm a lot after the first set. 
rest 30 seconds

PM
A. Snatch pulls 3-4x5; rest 3 min  Worked up to 140 starting somewhere around 115.
B. Power clean; build to a TnG 2rm  Missed twice at 155lbs...first time in a long while that happened. 
C. Weighted GH raise negatives @41A1, 6-8x5; rest 3 min 10lbs, 15, 20, 25, 35lbs x 7.  Previous by 8.  

9-Jul
AM
row 500m @2:01
rest 3 min
x8
2:02.3, 2:03.1, 2:03.9, 2:04.1, 2:06.0, 2:09.  Called it after 6 that were way off pace.  
Once again I learn how much I rely on proper fueling.  I would get about 40s into each set and my thighs would just burn at a pace that felt effortless the week prior.   I have had some busy days and not prioritizing food prep enough.  As such didn't eat a whole lot Monday and Monday evening I picked at dinner and then crashed before any of the usual evening ice cream.  Woke up hungry on Tuesday.  Had a banana and PB which is typical pre-workout meal these days, but wasn't enough and didn't have much time to get more in beforehand.  
On the positive note I was the most accepting of the situation and didn't mentally beat myself up over any of the sets.  I consider these mental PRs.  :) 


PM
A. Incline DB bench press; 8-10x5; rest 2 min
25, 35, 40, 40, 40 x 10.  All the 40s were really tough so never attempted 45s. 
Coaches photo session + Team meeting and then...
B1. Push jerk 3x3; rest 30 seconds
B2. Amrap hspu in 2 min x3; rest 3 min
115/21
120/24
125/25
Short hike with dog and then the AMRAP before coaching 5:30 class. 
+
12 min amrap @90%
2 rope climb
10 ghd sit ups
50 foot hs walk
3 Rounds 

10-Jul
AM
60 min z1 work  Got in about 20 minutes (had alloted time for ~40) and then new client came early so called it. Worked on some 1-arm FC for 30m at a time and made it up to 75lbs...lots of work to do on this.  Also practiced WW, windmills, 2 for 1 wall balls with 10lbs to 10'....tough.  
Play with TGU/KB windmills/wall walks/triple unders/levers/HS walk/MU

PM
25 min z1 run off road  Done.  Felt sluggish.  

11-Jul
AM
Airdyne 30 sec @85%
Airdyne 30 sec @50%
x35
Done 399 cals...went to 35:05 to click to 400.  :)

PM
A. Front squat; build to a 3rm  155, 175, 185

B. Squat snatch from high blocks; build to a max  Hit 105 then failed twice at 110.  ugh 
+
Amrap sets of 20 unbroken wall balls in 7 minutes  6 sets with 30s left.  Probably should have been able to do 7 sets here, but didn't dig after it.  Shoulders burning a lot. 

12-Jul
AM
On the min for 24 min:
Odd- 10 light TnG power clean  all done at 65lbs..about 17s each time. 
Even- 7 CTB chin ups  Did 10 sets vs 12 sets of these.  My hands were getting hot and felt like they were going to rip.  Felt better than Monday.  
+
On the min for 24 min:
Odd- 3 muscle ups
Done.  All sets UB except for minute 14..missed 2nd MU. 
Even- 10 OHS 45# 19-22s


PM
Run 200m @95%
rest 2:15
x10
50/47/42/42/42/42/41/41/40/40 

13-Jul
AM
10 min airdyne for max calories
The last two times I've done this I went somewhat conservative from the start.  This time I decided to attack more...but then I got to the first minute and only had 19 vs the 21 cals the first two times I did it.  So needless to say I'm a bit dampened at the moment.  Holding on to mental clarity and working to be as productive as possible with my time, but certainly not as well rested as I have been in recent months.  I'm putting in the work and keeping perspective. 
Min 1: 19
2:30 mark: 42
5 min: 77
7:30: 112-114ish
9 min: 135-137
10: 159..rolled over to 160. 
Not trashed after just no dig.  

430PM...had been at the gym since 7a and motivation was low. 
A. Squat clean; build to a 2rm 125, 145, 155, 165-missed  second rep. Felt like I should have had it.  Decided to go up to 170 and then I took forever to try and get myself pumped up for it. I stood at the bar forever and flashed back to a conversation with Corey about deciding when to dig and when not to dig.  So I called it.  I went over to shut off the video and realized I had been trying to psych myself up for the lift for over 2.5 minutes.  I think it was the right decision. 

B. Hang squat snatch; build to a 10rm without dropping the bar
75x10, few at 85, 95x10 called it.  Not motivated but...during the reps I was remembering how hard it used to be for me to get any reps at 95lbs.  Seems like not that long ago.  :) 

C. 100 barbell walking lunges for time 65#
Summer Crush Qualifier Week 2
AMRAP in 8 min: 
1, 3, 5, 7, 9, ....
Box hurdle (20")
Snatch -anyhow/anyway(65lbs) 
Moved steady and ub til last set of box jumps. Completed round of 15 plus 17 box jumps. 

PM-short hike with mom and muts. 

14-Jul
OFF.  Moderate hike probably ~45 minutes. 

Summer Crush Qualifier Week 1, Squat Clean 2 RM

6-Jul
AM
5 rounds for time:
200m farmers walk 1.5 pood
40 airdyne calories
20 sit ups

Replaced with Summer Crush Games online qualifier week 1 workout:
AMRAP in 8 minutes
6 power cleans (95lbs0
9 H/R burpees over bar
12 KB Ground to OH
5 rounds + 7 reps
Not sure motivated going in.  Did little to know warm-up except for a few reps of each movement. 

445PM-Motivation low, but frustration with low motivation also low-mental growth.  :) 
A. Squat clean; build to a 3rm
125, 145, 155, 165, 170x2
Squats are most certainly getting stronger.  Was not catching the cleans ideally-forward on the toes, low on shoulders, etc, but still able to muscle out those reps.  Just not for the 3rd rep at 170.  This is a 2rep max and the 165 equals my TnGx3.  
 
B. Amrap unbroken thrusters 95# x5; rest 90 seconds
12, 12, 12, 12, 10...did I mention my motivation was low?? Obviously not true AMRAPs when I can maintain each set.  
C. "tabata" air squats
20x7 sets 19 x set 8.  20th wasn't quite up when the clock hit 20. 

+ 
90 minute hike very Z1. :) 

Week Recap: Busy week with friends staying with us & opened the gym Tuesday-Saturday. Pleased to be able to hit a squat clean PR on the 12th session in 6 days.  Excited and ready for tomorrow's rest day! 

7-Jul
OFF

EMOMs & 200m Friday PM Repeats

5-Jul AM

On the min for 20 min:

Odd- 10 light TnG power clean-20-17s 

Did every other odd of the above at 65lbs & the other odds of KB Ground 2 OH that I have in the Summer Crush Qualifier workout tomorrow to practice the movement and not overkill the power cleans, as they're in the workout too.  21-22s

Even- 7 ring dip All ub 12-10s 

+

On the min for 20 min:

Odd- 3 muscle ups All UB 11-14s for one set when I paused in top of rings

Even- 15 wall balls  All UB 29-32s.  First set was most challenging and then I found a rhythm.  HR was up pretty high after WBs.  Took it following last set and it was 180BPM upon finishing and 156 upon time I would have started the MUs.  Good practice for me to do MUs under some fatigue.  Recall when I would have struggled to hit sets of 3 ub not too long ago &/or been nervous to do it beforehand. 

Second couple was definitely more challenging than first. 

PM

Run 200m @95%

rest 2:30

x10

Ran at gym....out drive, right turn down side walk, right turn to Richmond with medium incline last 70-80m.  1:15-1:20 walk through drive back to gym, pet dogs, write split on white board, pet dogs again and go.  This was fun.  

First one was my warm-up. 

1. 50s

2. 46

3. 44

4. 42

5. 42

6. 41

7. 41

8. 42 -People jam on sidewalk

9. 42-Looking like a crazy person dodging people again

10. 40 

My support crew during 200m repeats.  

+

PM   

We drove out to John's Rock with JT and by the time we got there the rain was coming out of the sky again.  We embraced it and had a fun barefoot run on the trails in the pouring rain out to a great waterfall.  Rain let up a bit after we got there and we walked most of the way back. Fun times.  Not sure how long we were out there...40-60 min total.   

1 1/4 back squat 5RM, Snatch off High Blocks, UB MU PRCas

4-Jul
AM
Airdyne 30 sec @85%
Airdyne 30 sec @50%
x30
Done.  
50% about 110-135 watts, 85% ~175-220 watts. 
Somewhere around 320 total cals??  Maybe 340. Forgot to record. 

PM
A. 1 1/4 back squat; build to a 5rm
155x5, 175x5.   elbows were doing that weird forward shift at 175 and I wasn't sure if I was going to get out back up on the 5th.  


B. Squat snatch from high blocks 2 reps x5; rest 2 min
65, 85, 95, 100, 105, 110 (missed the first one). Once I got to 105, my brain wasn't as confident with where to drive from & I started breathing twice before each rep. 
+
10-->1
hang squat snatch 55#
GHD sit ups
This was fun.  Breathin' & movin'.  
5:53 

Hit 8 ub muscle-ups at the end of the session.  Didn't intend to go for a big set when I got up in the rings, but pull was feeling powerful so I went for a new record. 10 next time! 

Back to the Rower!

2-Jul
AM
row 500m @2:02
rest 3 min
x8
1. 2:02.6 25 S/M
2. 2:02.1 26
3. 2:02.6 25
4. 2:02.1 28
5. 2:02.0 30
6. 2:02.6 29
7. 2:02.0 29
8. 2:01.9 28 

I hesitate to say that these were probably the easiest sets of 500m row repeats I have done to date.  I know this is only the beginning and I am already nervous for what is to come.  :)  BUT the fun part is that 2:03 pace used to be very intimidating for me...just a short 6-7 months ago. 

PM
A. Incline DB bench press; 10-12x5; rest 2 min
12x20lbs, 25lbs, 30lbs, 35lbs (tough), 8x40lbs.  
B. HSPU; amrap in 1 min x5; rest 1 min
Min 1 26/3 (29)
Min 2 11/4/1 (16)
Min 3 9/3/3? (15)
Min 4 8/2/2/1 (13) 
Min 5 8/3/2/1 (14)
Total of 87 

The drive up wasn't as challenging as controlling the down.  


+
12 min amrap @90%
30 calorie airdyne
20m hs walk
10 toes to bar
1 Round + 30 cals & about 3 feet HS walk 
The HS walk was a HUGE bottle neck.  Coordination and ability to hold HS after all the pushing previously was bad.  Lots of kick up to handstand where I went no where and many others that I only went a foot or so.  Big area of opportunity here. 

3-Jul
AM
30-60 min z1 work
Play with TGU/KB windmills/wall walks/triple unders
30-40 minutes of very Z1....few KB windmills, strict pull to inverted over bar, handstand hold in place which I'm trying to work on to improve HS walk.  Few pistols.  Didn't do any wall walks or jump rope or TGUs.  

PM
20 min z1 run
Done in pouring rain through flash floods.  It was fun. 

Lots o' Squatting & Power snatch TnG 3RM

6/30: 60 minute gentle yoga class

1-Jul
AM
A. Back squat cluters 5.5.5x5; rest 30 seconds/rest 3 min
135/145/155-form not pretty last couple of reps/145/145. 
I'm doing my squats all high bar this year to fix my posture further & hopefully in turn help my snatch long term.  B. Squat snatch x1/Snatch balance x3/OHS x5; rest 2 min x5 complexes
65/75/80/85/85.  Was really tired after the back squats! 
+
10 rounds for time:
5 UB CTB chin ups
30 UB double unders
7:50 (4:05 for 5 rounds).  This was fun.  No broken sets. Probably too conservative with pace.  Tempo of pull-ups was certainly a bit rusty. 

PM
A. Clean pulls 3-4x5; rest 3 min
135/145/155/165/170 all by 4.  I'm never really sure if I'm doing these correctly.  They feel harder than actually power cleaning them.  But maybe I'm just crazy.  :)
 
B. Power snatch; build to a TnG 3rm 
110 
This was a long build up to get to 110, as I was coaching.  I missed the first attempt at 110, as I caught it too deep and fell on my rear.  
 
C. Weighted GH raise negatives @41A1, 8-10x5; rest 3 min
BWx8/3lbsx8/5lbsx8/9lbsx8x2/9lbsx9.
Legs really sore from BS in AM and was nervous for how sore I'd be from these.  Really feeing adductors! 

CGBP, 20 snatches 77%

Saturday 6/29/13
Sleep: 9p-4:30a.  Up once around 1am for about 20 minutes.

Doing what I missed for Thursday PM.  Do this is way out of order.
AM: CGBP: Build to a 1RM: 75, 105, 115, 125, 135, 145F, 140, 145F
5lbs less than incline bench, but I believe previous best was 135. 

Afternoon: 30 minutes of push mowing.  The old school kind with no motor.  It kind of looks like you cut your lawn with a flowbee.

Evening: Making up from what I didn't finish last Saturday.
A. Built to a snatch 1RM. Well, built til 115 and then started missing but still going up b/c it felt like I should have had it & well, I guess I'm more stubborn than I'd like to admit sometimes. :)  Too misses at 120, 2 misses at 125, 2 misses at 130.  Called it.

 B. 77% of max (used percentage based off last week's 133lbs. So used 105lbs): 20 reps for time.
Rep, Time
F, 3
1. 12s
2. 22
3. 30
4. 42
5. 51
6. 1:01
7. 1:18
8. 1:33
9. 1:44
10. 2:00
11. 2:12
12. 2:23
13. 2:33
14. 2:48
F. 3:02
15. 3:27
F 3:37
16. 3:52
17. 4:08
18. 4:20
19. 4:33
20. 4:44
21. 4:54...Didn't know exactly what rep I was on so did an extra. :) 
Kept pulling early and getting drag on my thighs.  

+75 minute walk in woods with dogs & Corey.
Typically I can be quite stubborn to taking advice from my husband particularly around training, but tonight was helpful.  My right hip and left knee were mildly bothersome during the heavy lifts so we had a conversation around how many reps I took last Saturday and now this Saturday that I missed and how deep I am digging every time I try to get myself jazzed up to hit a rep in training despite having already missed and not either going back down or calling it.  I know this, but we can often forget.  Noted and moving forward.