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. :)
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.
No comments:
Post a Comment