I don't watch the Open Announcement before going to bed to ensure I can get some sleep. But last night it would have probably been better just to know, as I had a crazy dream. In my dream the workout was:
4 min AMRAP
15 bar weight thrusters
100 burpees over the bar
AMRAP thrusters at 115lbs in remaining time.
Ridiculous right? In my dream I got a message from coach that was along the lines of, "you have to get at least 1 thruster @ 115lbs to make it to regionals".
This was completely out of character, as I never get messages about what to do, but I was all freaked out over how I was going to move through the burpees fast enough.
Sleep was decent despite the dreams. 7.5 hours.
Coached 7a.
9AM EMOM for 14 min odd - 10 row cals 29-33s. Most 29-30. I think the first was 33s. even - 3 muscle-ups
Felt great here. Flying high in the muscle-ups. All smooth & UB. Video of last set.
9 hours sleep. Didn't feel super refreshed, but good to get a night of 9.
Bright & I in our polka dot power!
10AM A. Back squat @10X1; 50% 1rm; 3 reps; 10 sets; 40 sec rest
Done @ 120lbs. B. Squat clean thruster 1,1,1,1,1; rest 2 min
125, 135, 145, 150, 155, 160F called it. Not feeling the pop today.
C. single arm FW 40m max effort
55, 75, 85, 95, 105, 115. Really wanted to call it after 95, but Corey said I was still good. So then did 105 and he said still good. Called it after 115. I couldn't take any more. So much mental work to do these for some reason. The lean at 115lbs was kind of ridiculous, but made it. Videos below.
Went to a track meet to watch Casey rock out the 1600m! Then back to the gym.
530PM A. Push jerk 3,2,1,2,1,1; rest 2 min
3x145, 2 x 155 F@165. 2 x 155….this was my last set. I felt fine during the lift then walked out to the lobby to answer a question & felt a funny feeling in the patellar tendon of my left knee. Dipping didn't feel right and squatting was possible but uncomfortable so I decided it wasn't time to try & stabilize heavy weight overhead. B. Snatch pull + power snatch; 1.1x3; rest 2 min Tried warming these up but didn't feel good. C. Deadlift TnG 195#x7 every 75 sec for 5 sets Took off shoes which squatting without shoes felt better on the knees. DLs were fine, but a bit slow.
Today would have been my grandfather's 100th birthday. I lived with my grandparents until I was 5 and my mom got remarried. Then when I was 7 we put a home on the lot next door to them where I lived through high school. Needless to say I was quite spoiled by my grandparents. One of the many things I'll always remember about my grandfather is the number of times he told me, "almost doesn't count". I was an active little girl, as one may imagine & whenever I was attempting new skills or trying to throw the ball high in the air & catch it. I'd call my grandfather to watch & when I would miss I'd often say, "I almost got it." He would simply state, "Almost doesn't count kid." And I would go back to practicing.
11AM-1PM. A. Back squat @20X1; 2-4x5; rest 3 min
(4 x 95, 135, 165, 175) 4 x 185, 195, 205, 210, 2 x 215. Feeling better here again. Much love to you back squats!!
B. 3 position snatch - high hang, paused below knee, from floor; 7 sets; rest 90 sec
(35, 65, 75) 85, 95, 105, 110, 115, 120, 125. Missed 125 from floor on first attempt. Got lazy on pull & lost focus. Gotta keep focus til the end! Finished it on the second attempt. Feeling better than ever from the high hang!
C. Pendlay row @21X0; 3-4x3; rest 2 min
(4 x 85) 95, 105, 115-tough.
My shoulder has been feeling great. Then this afternoon I reached overhead to brush my hair (yes, seriously) and my left shoulder clicked a little bit and just felt funky after. Really not a bit deal, as I was able to do a bunch of stuff after but first time in a week or so that I felt anything so I thought the hair brushing was random.
5PM A. Hang power clean from high hang - build to a max in at most 6 sets
85, 115, 135, 140,145. Feel really tough to know where to pull from.
Ended up being 10.5" which is just about the length of my head as my shoulders were touching the plate in the bottom position. The extra inch or so from last week was tough!
6, 4, 4, 4, 4, 3+F, 4, 3+1, 3F. Tried to go for the 4th on the last set. I knew better but wanted to try it and wasn't able to lock it out.
Really lazy day. Felt great. Finally left the house at 5p to go for a hike with Corey & the dogs. Hiked about an hour easy.
Made a new recipe for breakfast as suggested by Rick for the pancakes & Anne for the bacon. "Pancakes" were 2 bananas mixed with 4 eggs in blender plus some cinnamon. Throw some coconut butter on the griddle and scoop about 1/2 cup at a time. Added peanut butter after I took them off. Definitely took PB Banana Pancakes to the next level. Delicious.
Bacon was regular bacon then added peanut butter when it came off the griddle and let it melt in. Yum!
I made myself finish my breakfast of oatmeal, PB & 2 fried eggs before going into the gym-vs taking it in and only having time to pick at it and then start this worry that I didn't eat enough and run out of time to eat before I need to begin. Saturdays tend to be hopping with energy but it's especially so with the Open Season happening. I love it, but definitely have to keep my awareness to get my work in & not get too caught up cheering for others, as that tends to exhaust me.
930a
A. Front squat @20X1; 2-4x5; rest 2 min
4 x 145, 165, 3 x 175, 2 x 185, 1 x 195. No misses, but they were tough. No belt.
Rest was definitely 3 minutes at least between.
1030
B. Clean 2,2,1,1; rest 2 min
2 x 155, 2 x 165, 1 x 175, F @ 185. Had it to my shoulders in the bottom of the squat, but didn't open my hook grip and as such my elbows were not around as far as needed to be able to stand up the squat. Pull is feeling powerful. No videos here today.
+
14.4 AMRAP in 14 minutes Row 60 cals 50 Toes to Bar 40 Wall balls (14lbs/9') 30 Cleans @ 95lbs 20 Muscle-ups
Drank water with BCAAs & coffee after my morning weightlifting but didn't do a shake as I have the previous 3 weeks to keep my stomach empty this time.
Started warming up around 1130. 15 minutes on AirDyne + 1 min ski. Some brief ROM stuff then EMOM TnG C&J at 85, 95, 105, 115, 125, 135, 145. Felt good.
2 x 30s tough on AirDyne with 3 minutes rest.
Had planned to do some circuits of the row/TTB/WB/PC/MU with rest b/w but never got that far. One 30s bout on the rower. Did 2-3 single MUs over the time to adjust the rings which was longer than anticipated. A handful of TTB. One area of my calluses felt a bit sensitive from the KB swing work yesterday and I was contemplating doing a full tape job, but I just stayed conservative on how many TTB/MU reps in warm-up. One power clean at game weight just before starting and a couple WBs for my judge after the camera was already rolling.
TTB opened with 22 then 8...maybe three more sets of 6-9 to finish it off.
WBs something like 15, ...not sure if I did 16 or two sets to get to 31 but I remember finishing with a set of 9.
Planned to do singles on power clean, but did the first rep and felt that I wasn't going to turn them over as fast as I wanted for singles so then I tried a couple TnG and that felt better. Chipped away with 2-4 at a time and ended with 2 singles.
Tie break time of 11:06.
On to the MUs...
Despite my shoulder not bothering me AT ALL this week it's still in my head that it could limit me & I was nervous for the MUs. I remembered the WB/DU/MU workout from last year's open and the MUs felt really tough then so that was what I was preparing myself for again.
I did a set of three off the start and was immediately surprised that it felt easier than expected and a bit disappointed that I didn't set my sights higher....to have the goal of getting through the 20 MUs & back to the rower. When I'm in a workout & I have these quick glimpses of achieving what I would consider let's say "greatness" for myself in doing something that perhaps a small percentage around the world will do, it's challenging to immediately accept that personal challenge and do it...particularly when I hadn't deemed it possible prior to starting. Hence, especially for myself the importance of dreaming big and letting go of the fear around all the "what-ifs" of not reaching those big dreams & goals. Because without them it's inevitable that I end up limiting myself from achieving my true potential -whatever that may be & I continue to be left feeling unfulfilled & curious of all the possibilities.
I'm definitely experiencing growth. I'm getting better at being in the moment & being positive and aware enough for bigger opportunities. My habit for many years has been to mentally beat myself up over not being good enough & essentially experience a moment of self-hate every time I would drop the bar or break a set. Needless to say that wasn't very fun so I've turned that around to staying open to what I CAN do. When the set is broken the set it's immediately in the past. It's done, history. So dwelling on the break does absolutely nothing for having a positive outcome. In fact, learning to trust my gut and have faith that I DO have a strong internal regulator to know what I can handle when allows me to "best run my engine" (as my coach says) and set myself up for success. While sport is certainly about ability & determination there is also a lot of emotional maturity that is necessary for success over multiple events.
So back to the MUs after the set of 3 I did 2 and then onto singles to finish with 13. I never missed any attempts and perhaps I should have attempted them a bit faster, but it was a good confidence builder for me and I'm excited to have my shoulder feeling better and to get back into some pull-up & muscle up volume that will surely come as the season progresses.
Coached 6:30a class. Realized I had a headache which seemed to be related from some SCM tightness. Did some manual work on myself, but didn't get much relief. Not feeling great during this am session. A. Back squat @10X1; 50% 1rm; 2 reps; 12 sets; 40 sec rest
Done @ 117lbs. B. Thruster from rack; 1,1,1,1,1; rest 2 min
145, 150, 155F, 155, 160F-called it.
C. FW 40m max effort
Did 1-arm as that is far more challenging for me and did double arm on Monday with EMOM @ 75lbs. Got up to 85lbs. Really tough, but not at all bothersome on shoudler as it was previously at lighter loads.
PM -Noon.
Took an alieve during my am session which helped. Still feeling sluggish. Took a scoop of "Monster Pump" from one of my coaches to see if that helped for my second session. A. Push jerk 3,2,2,3,2,1; rest 2 min
3x135, 2x145, 2x155, 3x155, 2 x 165, 1 x 175. 15lbs push jerk PR from 2-3 weeks ago! Feeling better here too!
B. Snatch pull + power snatch; 1.1x3; rest 2 min
125, 130, 135F, 135-full squat.
Old power snatch PR was 120lbs. Finally making some progress here. Maybe it was the monster pump. I did feel a little crazy. :)
Opened this morning to cover a shift. Planned to take a nap in the back, but was called out to judge and then coached again late morning. Pretty tired and as soon as I"m without my ideal sleep my throat gets sore.
9AM EMOM for 12 min odd - 9 row cals Was perfect practice for 14.4. Played with damper up higher on 10 & 8 then 5 and in the end I decided to just keep it at 3 which is where I've done all my intervals. 9 cals was about 30s each time. even - 25 sec Sorensen hold Done. easy.
1PM Decided to knock this out and be down for the day vs coming back at night. Still feeling run down and wanted to have longer period of rest before the next day.
7 min amrap: 15 box jumps 24" No rebound happening on these. Jumped up/jumped down on all, but not feeling any pop. 30 kb swings 20kg UB 15 box jumps 24" 25 kb swings 24kg UB 15 box jumps 24" 20 kb swings 28kg 10/10. Could have hung on, but felt calluses rubbing a bit at the middle finger and I need my grip for 14.4 tomorrow. 15 box jumps 24" Finished these 15 BJ with 3s left. amrap kb swings 32kg
20-30 minutes relaxation time in the sun. Not really able to fall asleep.
PM Training Warm-up-Squat small children in a crib.
Awesome sleep. ~930p-7a. When I set my alarm for 7a I thought for sure I'd be up beforehand, but wow was in a dead sleep when that 7a alarm went off. I guess I was tired.
Low key morning with some programming. Took me awhile to get moving at the gym. Longish warm-up. It's quite possible that I was a bit unsure how the MUs were going to go. It's been awhile since we've done many on rings. However, I'm happy to report that they were all UB sets & zero shoulder discomfort! Not even bothersome in the warm up. Feels great to be back on track!
1130AM 200m ski 3 muscle-ups 9 toes to bar 200m ski 3 muscle-ups 9 toes to bar rest 3 min x4
All MU/TTB UB.
All ski intervals 1:06-1:08
1. 4:15
2. 3:59
3. 3:46
4. 3:45
Videos of sets 3 & 4.
+ AD 2 min @90% AD 2 min easy x4
See photo. Felt good. Able to find that place of holding "relaxed tension" throughout.
60 minutes late afternoon hike just before.... 630PM 6 min amrap: 1 deadlift 275# 100m shuttle run 9 Rounds + 1 DL + 25m shuttle. Splits of: 38/40/37/40/38/40/39/40/36 with 12s remaining for final DL & 25m sprint. Felt really good. Like I could have kept ripping off these sets all night. Deadlifts didn't feel great in warm-up build up of 2-135x2-3/185x2 /215/225/235/245/255/265 and then started.
So if the pattern continues then deadlifts at 285 next week? Or maybe doubles at 285! :)
3/17 Ok sleep. In bed early around, but probably 10 by the time I slept. Up at 4:30.
7AM A. Back squat @20X1; 3-5x5; rest 3 min
5x155, 165, 175, 4x 185, 3 x 195. Oh back squat how you continue to challenge me.
B. 3 position snatch - high hang, paused below knee, from floor; 5 sets; rest 2 min
85, 95, 105, 115 (missed BTK), 120 (missed first attempt BTK & from floor) videos of last two.
C. Pendlay row @21X0; 3-5x3; rest 2 min
5 x 85, 95, 105lbs
noon PM A. Hang power clean paused below knee - build to a tough single in 6 min
85, 115, 135, 155, 165, 170-squat clean, 175 hpc.
+ EMOM for 16 min odd - 3-5 pHSPU 6-8"
5s for all. About 9" depth. Probably my favorite non-barbell skill. Videos of sets 3 & 5.
even - 2 DH2I on rings
yes, video of set 8.
+ EMOM for 16 min odd - 6-8 ring dips Yes, 8 for all. Video of set 8. Shoulder feels far more comfortable coming into the bottom here although depth not super great on last set. Able to get a little kip going with it this week.
even - 40m FW moderate
Used 75lbs each hand. 2 hands FAR easier than 1 arm. Put them away across the gym 1 arm at a time and far greater struggle. Also realized recently that I"m loading/unloading all my plates by carrying in my right arm which could be part of the puzzle that's lead to the left side reduced carrying strength. Corey says, "just think about how many thousands of lbs you've carried on one side and not the other in months-years". Crazy. + 7 min amrap: 20m HS walk 7 burpee box jump overs 20"
2 Rounds + about 10 ft HS walk.
Shoulders and pushing was quite fried by this point in the day. Tough to reach overhead to go into handstand. Just pushing off ground for burpees felt tough.
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