11AM
5 sets MAX effort:
Didn't know what I'd feel like tonight, but I ended up feeling great!
Set 1: 1:49.1 33 S/M. Felt very in control. The 9 minutes felt like forever. had to really focus to stay on point.
Set 2: 1:49.1 34 S/M The directions were same times so i just focused on replicating the first. Effort felt very similar if not slightly easier and coasted it in a touch.
Set 3: 1:48.2. 34 S/M. Felt as though the second may have only been about 95% effort & was gaining some confidence that I wasn't going to "blow up" so decided to pick it up the final minute, as I felt and I was feeling it. Finish felt good and can confidently say that I did not exceed the 97%. Was able to get up and walk around right away and never had that horrible influx of pain that will come on Sunday with the 90s rest b/w.
Relatively easy to pull all the way through the finish now which in the past I've had to mentally battle to finish and have given up several times. Definitely still get nervous going into rows that I'll fall back into that. However, every positive session leaves me more confident.
5 TnG DL tough - add per set
45 DU's aFAP
rest 2 min
A benefit of being in person with your coach. The little conversations about where to start for "tough". I probably would have started somewhere b/w 185&205, but when I asked James he advised, "start heavier than you think you should"...Me: "225lbs?" J: Add 5lbs to what you're thinking.
Set 1: 230lbs/56s 3-4 trips
Set 2: 240lbs/57s 3-4 trips shoe untied
Set 3: 250lbs/46s ub
Set 4 260lbs/46s ub
Set 5 270lbs/57s 3-4 trips. The 270 should be a new 5RM. I can't think of anything heavier I would have done.
+
8 min - incremental per 2 minute to max 2 min in end:
5 DL - 95#
5 HPC - 95#
5 PJ - 95#
15 no push up burpee box jumps - 12"
1:47
3:55
5:42
7:10
complex + 2 PBBJ.
Slow back to bar each time. Not feeling it.
5PM
Row OPTAthlon start practice - 10 min
Did 20s starts at the 1, 3, 5, & 7 mark then started first 500m @ 10 minute mark. Was between 1:53 & 1:50 at the end of 20s.
+
Row 500 m @ 97%
rest walk 9 min x 3 - same times each time HARD
Previous 500m PR was 1:50.3 from summer 2010...yes, a bit overdue. Didn't know what I'd feel like tonight, but I ended up feeling great!
Set 1: 1:49.1 33 S/M. Felt very in control. The 9 minutes felt like forever. had to really focus to stay on point.
Set 2: 1:49.1 34 S/M The directions were same times so i just focused on replicating the first. Effort felt very similar if not slightly easier and coasted it in a touch.
Set 3: 1:48.2. 34 S/M. Felt as though the second may have only been about 95% effort & was gaining some confidence that I wasn't going to "blow up" so decided to pick it up the final minute, as I felt and I was feeling it. Finish felt good and can confidently say that I did not exceed the 97%. Was able to get up and walk around right away and never had that horrible influx of pain that will come on Sunday with the 90s rest b/w.
Relatively easy to pull all the way through the finish now which in the past I've had to mentally battle to finish and have given up several times. Definitely still get nervous going into rows that I'll fall back into that. However, every positive session leaves me more confident.
Shanna, you are an inspiration!
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