For time: 30-20-10 deadlifts 155# burpee broad jump 50' in btw sets 2:58
A bit sluggish after an afternoon laying low on the couch in & out of sleep while watching Forrest Gump. However, once I got to the gym there was great energy and I felt great too! Didn't do a big warm-up for this one. Just moved the weight for a couple sets of 5. Felt out the burpee broad jump and got to it. This was one of those workouts where my mental self talk was a bit comical. I didn't have a plan going in I just trusted that I knew not to grind early and that I'd know when to break. I get 20 reps into the set of 30 and started thinking...maybe I'll go UB...is this stupid?...am I going to pay for this later?....this is practice...time to test it. 8 reps into the set of 20 was the same thing and then I acknowledged that I felt great and that I WAS doing it unbroken. Fun workout. Feeling good. Not nearly as bad as I was expecting...maybe I need to move faster!
Finished PM too late last night (7:30p) especially with opening the first two classes today. Was after 9 by the time I headed to bed & I'm not able to just plug in and recharge like my cell phone. Maybe 10 by the time I fell asleep?? Awake at 4:30 without alarm.
I've been sleeping on a new bed and I think it's too soft. Body feels really stiff in the mornings especially through the midback. Going to try a different bed tonight.
Was a struggle to get going this morning. Took over one of the MT tables for about 40 minutes trying to hit a recharge button and find some energy.
AM 200m ski 3 muscle-ups 6 burpees 200m ski 3 muscle-ups 6 burpees rest 2 min x3
4:12 3:51 3:41 Feeling better as the sets went on. All MUs UB. Feeling with these.
Rested ~20 minutes. Then did a warm-up of 30s AD...2 minutes or so rest then 10 35lbs power snatches + 30s AD, 2-3 minutes then 10 65lb power snatches and 30s tough on AD. Rested 3-4 minutes and started. Goal was to not give up on the power snatches and do them UB. That was accomplished & felt pretty effortless....until I made my way to the bike. After the 40 cals in 1:20 on Saturday I was hoping to rip through the 30 cals in a minute or just over. However I felt a bit different following the power snatches than I did following the 400m run. It took me a good 40s to get up to 400 watts. I focused on holding strong once I finally got it revved up. It was tough and one of those moments when you hit 1:05 and have 5 cals left and are digging to try to get it over with and then hit 1:10 and still have 1 cal left and have to dig for another 5s for the machine to turn over to 30...31 actually. Overall time 2:39ish...was a bit out of it. Felt horrible afterwards. Took awhile to get off the bike and when I did my legs felt worse than they have in a very long time. The stumble off the bike at the 3:15 point in the vid is classic. 10 minutes after finishing is when I started to feel like I could throw-up. Feeling hung around for the next 10-20 minutes. Slowly walked home, ate some food and chilled on the couch all afternoon...until it was time to make my way back for PM training. :) Felt good to knock out the morning after feeling so low going into it.
After a 10 minute sunshine session in the parking lot Kate & I hit the woods for an hour hike with the dogs. 5:45p A. Hang power clean - build to a max Low back feeling tight. Did a steady climb with short rest. 65-85-105-115-125-135-145-155-160-165-170F, 170F called it. Didn't turn the camera on until 170 and then missed both. Not feeling much pop these days.
+ EMOM for 12 min odd - 3-5 pHSPU 6-8" All by 5 reps to 8". Still one of my favorite movements! even - 2 DH2I on rings yep
+ EMOM for 12 min odd - 10 kb clean and jerk alt'ing arms tough Started with 20kg/44lbs & planned to go up but then ended up going down in reps as it took 48s to do 8. Got 10 in the final minute and it took the full minute. Left more challenging than the right side.
even - 30m FW tough Done with 95lbs/arm. + For time: 20m HS walk 15m + 5m 1:00 6 stone to shoulder About 2 minutes to get through these at 115lbs. 10m HS walk UB-felt good here. 3 stone to shoulder Took about 45s for last 3 reps @ 115lbs. 4:00
Sleep much better than Saturday night. In bed just after 7. Asleep b/w 830 & 9 until 4 and then until 5:45. Good AM energy.
Lost another pound in the past 4 days. Not trying to lose, but down a total of 6lbs since March 17th. (131-125lbs) 1.5lb muscle and the rest fat according to InBody. Hard to keep on the lbs without the calories from Ben & Jerry's everyday.
AM A. Back squat @20X1; 3-4x5; rest 3 min (5x95, 135, 4x165) 4x 175, 185, 195, 200, 3 x 205. Longer than 1s at the top. ROM shortened even after the 165 for warm-up. Would recover before the 3 minutes was up, but man these felt tough today. 195-200-205 all had some minor issues with keeping pelvic floor tight enough to not pee.
B. 3 position snatch - high hang, paused below knee, from floor; 5 sets; rest 2 min 85-95-105-115F high hang behind-then in front-went down to 110. Made high hang & BTK then missed from floor. Checked ROM wasn't short so went right back to it and hit. Decided to stay at 110 for last set, but then missed from high hang. Went down to 105 to finish it out. Rough day with the snatch.
C. Pendlay row @21X0; 3-4x3; rest 2 min 4x105, 115, 125. Feeling good here.
An excerpt from "Comfortable with Uncertainty" Chapter 88: Commitment
"...In order to go deeper, there has to be a wholehearted commitment. You begin the warrior's journey when you choose one path and stick to it. Then you let it put you through your changes. Without a commitment, the minute you really begin to hurt, you'll just leave or you'll look for something else.
The question always remains: To what are we really committed? Is it to playing it safe and manipulating our life and the rest of the world so that it wil give us security and confirmation? Or is our commitment to exploring deeper and deeper levels of letting go? Do we take refuge in small, self-satisfied actions, speech, and mind? Or do we take refuge in warriorship, in taking a leap, in going beyond our usual safety zones?"
Hands a bit sore, but holding together well. 3:25 overall
Some clicking in both shoulders. Not feeling as smooth today. I've determined my home pull-up bars are some of the slickest out there. Relative to last week it was tough to hold on. Good for training.
Run 1:40 -transition onto AD at 1:52, ~25 cals in first minute and then I kept plugging. FInished 40 cals in 1:20 for 3:12 overall. Took over 30 minutes for ROM to get back to baseline after this one. It didn't hurt as bad as I was anticipating, but I dug.
AM A. Back squat @10X1; 55% 1rm; 2 reps; 10 sets; rest 40 sec
Done @ 130lbs. Practicing some biofeedback b/w sets to ensure I'm recruiting enough on the speed squats to create a stimulus. Sometimes I'd shorten, but not always. B. Squat clean thruster - build to a heavy single
155lbs, 160lbs F. Called it. Feeling really light-headed. Felt like I was about to pass out after the 155lbs. ROM short after 155 & 160.
C. 4 bar muscle-ups EMOM for 10 min
Done. Felt good except for the splitting headache I got as soon as I started these. Was shooting up the right side of my head behind my ear and into my temple. Possibly some SCM tension. Spent recovery time kneeling and holding my head for most of it. Otherwise the MUs themselves felt good and didn't really notice the head until I came off the bar.
PM A. Snatch pull + power snatch; 1.1x3; rest 2 min
Went to start @ 115 then I missed the first power snatch and then the second. Went down to 105 then 110, then back to 115-missed the power snatch again and then finally hit it. Off on these today.
B. EMOM for 10 min odd - PP+PJ - building per set
135-145-150-155-160. 5lbs under push-press PR, but definitely the heaviest I've done with an elevated HR with the deadlifts on the evens.
even - deadlift 245#x4 TnG These were solid but felt a little tough. + 5 rounds for time: 5 pHSPU 6" FW heavy 40 m 8 power snatch 95# 3 rope climbs
All HSPUs UB. Feeling good here.
FW UB with 95lbs/arm.
Power snatch went
1. 3/2/3
2. 5/3
3. 6/2
4. 5/3
5. 4/3/1
Interesting feeling to go from the grip work on the FW with thicker handles and then felt great to grab onto the women's bar for the snatches.
Grip would get to me a bit on the rope climbs.
Times per round were around 3:00/315, 7ish, 11, 15ish, 18:03 or 18:10 somewhere in there.
Decent sleep. ~8:30/9-3. Up until around 3:45/4 and then up for good at 5:15. Energy felt good.
4/15
830 AM 15 cal AD 10 burpees 10 CTB chin ups 15 cal AD 10 burpees 10 CTB chin ups rest 3 min x4
1. 4:08 (AD 50/55s)
2. 3:44 (AD 50/55s)
3. 3:43 (AD 45/55s)
4. 3:24 (AD 45/50s)
All pull-ups UB. Felt best I've felt with C2B at home (almost always feel good with them outside my own gym) and best "pop" I've had with training in awhile.
MT session - ran home to get the car for windshield repair
10:30 a
+ AD 60 sec @90% aer rest 60 sec x6 1. 70-73 RPM
2. 69-72
3. 68-71
4. 68-71
5. 69-71
6. 69-72
12:30 PM For time: 11,9,7 deadlifts 225# muscle-ups
8:16
All DLs UB which came as a surprise, but I went with it.
MUs Missed the 3rd rep of the first set on each set! First set of 11 was 2F, 2, 2, 3, 2. Then 9 was 2F, 2, 2, 2,1 and ended with 2F, 2, 2, F (tried to go back in 5s instead of 10s) 1. Perhaps pull is a bit tired after C2Bs this morning. Dunno. Overall good session.
There are those special moments in life when you show up somewhere new and have an overwhelming feeling that you belong. Only time will tell if it ends up being true, but this is exactly how I felt from the time I woke up this morning. I didn't have the typical event day nerves, but I felt a calm excitement for what the day would bring.
I was assigned to a team in the afternoon session so I hung out and watched the action during the morning. We ran a full 11 event simulation of what a head to head competition will entail. The only difference being that rather than two teams we had two heats of two teams so there ended up being a bit more rest between events & it took roughly 3 hours vs 90 minutes.
My biggest concern was the fast paced nature of the events. My essence tends to be slow & steady, but I've made a lot of ground in this area in recent years & I didn't feel like I had any trouble keeping up today. In fact, I loved the rush & energy of each event! It goes fast, but requires a controlled focus to make reps count & communicate with teammates.
Relative to an individual comp the work load & recovery felt easy. The biggest challenge was maintaining focus and controlling emotions to not feel burnt by the end.
All in all it ended up being a great day! I can't think of an event where I've ever felt so at-home and had so much fun. I love performing and the goal is to be on a team and have the opportunity to do events like these in front of large crowds someday! Most of all to earn the right to sign on the dotted line and become a professional athlete!
I earned my finalist jacket as one of 18 female spots from the Dallas Combine to Stage 2 of the Combine in Las Vegas mid-June. Dreams...Goals...Reality!
After a rollercoaster ride of emotions all week I was doubting if going to the Combine was a good idea. Then I got on the plane and suddenly I felt at peace. The knot I'd felt in my stomach for days subsided and I was on my way.
Friday Morning was initially a bit stressful as there was no schedule. I really prefer to be told what to do & when, when it comes to competitive exercise. On top of that there were some suggested events & movements added to the list that I hadn't initially planned on doing. I added snatching into the mix and then later on another coach told me not to worry about the suggestions and just stick to my plan.
Kicked the day off with Double Unders. Did 160 UB in 90s which was about a 35 rep PR. Felt smooth and controlled the whole time. Stayed relaxed and just kept popping.
Next I went to the snatch. Opened with 125, 135, missed 145, 140, 145, missed at 150 twice and called it...had it solidly overhead, but couldn't stabilize and ended up walking around with the 2nd attempt at 150 before I threw it down. It will happen this year!
From the snatch I went to FS. Did 195lbs & 205lbs in the warm up area. Both which were tough, as I tired my nervous system out a bit with all the snatch attempts. Had a longer wait for FS once I went over and built up again quickly on the platform....125/175/195/205/215...called it. Had to fight hard for the 215 but was thrilled to equal my PR from the previous week when I was feeling much fresher.
After FS I ended what ended up being a 3 hour morning session with max MUs in 90s. Did 7/5/3 for 15 total. These felt great. The rings were thinner than I normally practice on which really helped with confidence in the grip.
Took a break and then came back with a shoulder press. Was hopping to equal or beat my PR (125lbs) but had to fight out 120lbs and that was all she wrote. Attempted 125lbs, but no go today.
From here I went over to the C2Bs in 90s. The bar felt great, but I opened with 33 and had a small tear. Then did some short quick sets and before I knew it I completed 55 reps, but my hands were bloody as a result.
I had about two hours left in the day. I was planning to do rope climbs and the barbell workout in addition to HSPUs & pistols.
I kept the HSPUs (45 in 90s) and pistols (22/20 in 45s each side), took out the rope climbs and then warmed up the barbell workout, but the coach from NY saw me warming up with my hands and suggest I call it a day and save them for Sunday vs shred them further. I went over and chatted with a couple other coaches to get other opinions & when they supported the idea I went with it. It was certainly disappointed, as watching others do the workout , as I felt I could have had a good showing. I ended up adding in HS walk (~64 ft) and the shuttle run in the last 10 minutes as I got nervous that I didn't do enough events. :)
B. Hang power snatch + power snatch - every 90 sec for 6 sets
Built from 85-119lbs. Felt good.
+ For time: 10 OHS 135# 30 chin ups 20 Front squat 135# 30 CTB chin ups 40 Back squat 135# 30 bar muscle-ups
This was horrid. All good, but some significant relationship stuff discussed all weekend and left me without a whole lot of sleep and some general anxiety. Plus the 30oz of Starbucks I drank before this session had me all whacked out. My heart felt like it was going to beat out of my chest and I kept having to sit down.
OHS 8/1/1
Pull-ups 15/15
FS- sets of 3-6
C2B 8/10/12
Back Squats were 10 then 5-8 with lots of rest...sitting in between as I felt crazy.
Hands started to go on MUs. Went back and forth between bar for 3s and rings did 5/4/3 for a total of 20 reps between the two. 37 minutes into the workout I chalked it up to some squat volume and skill practice. Whew.
4/8
AM 12 cal AD 5 strict chin ups 10 pushups 12 cal AD 3 strict chin ups 15 pushups rest 2 min x4
3-3:15 for each. Still not much sleep in the books. + AD 60 sec @90% aer rest 60 sec x5
Done. RPMs mid to upper 60s
PM For time: 21-15-9 deadlifts 205# box jumps 24"
5:17? Very tired. No adrenaline in the system. Deads felt relatively light, but broke them into 15/6, 8/7, 9. Box jumps steady.
4/9
AM 15 min AD Z1 1000m ski Z1 10 min DH2I on rings, FLR on rings, ring rows added some FC work as well upped time to 15 minutes with extra stuff added. 15 min AD Z1
Done.
PM hike Z1
Yep. About 60 minutes with Katie. Good conversation.
AM A. Back squat @20X1; 1-2x3; rest 2 min 197, 207 x 1, 217 x 1
B. 3 position snatch EMOM for 8 min moderate 85-105
C. db upright row @2110; 5-7x3; rest 45 sec btw arms 40 x 4 on last -chipped tooth happened with 35lbs. :)
PM A. Hang power clean paused below knee EMOM for 8 min
up to 155. Felt tough. + EMOM for 12 min odd - 8 hr pushups even - 8 CTB chin ups Done, flow better with CTB, but still rusty.
+ EMOM for 10 min odd - 10 hspu even - 40m FW 60#/h yes & done.
4/1
AM 200m row @90% rest 45 sec
46-47s per set. x14 + AD 90 sec @90% AD 90 sec easy x4
71-74 ave RPM
PM For time: 40 burpees to 6" reach 20 deadlifts 185#
2:54
Burpees down in 2:10ish, walk to bar- UB DLs. Felt good.
4/2
AM 1 min AD 1 min FLR 1 min row 1 min skipping rope 1 min bear crawl x8 - all easy effort yes and done
PM hike Z1 Yes, about 75 minutes with Corey
+ 60 min yoga
4/3
AM A. Back squat @10X1; 50% 1rm; 2 reps; 8 sets; rest 45 sec B. Thruster 105#x3 EMOM for 6 min C. single arm FW 20m max effort built to 145lbs per arm which brings me to 72% capacity relative to my stone to shoulder which percentage wise is the highest. Also equals best in 1-arm that I previously did with 2-arm (290lbs FW at strongman cert last winter) Wasn't leaning into the weight however and have larger than softball bruises on lateral thighs. beat myself up this week
PM A. Snatch 1,1,1,1,1,1; rest 2-3 min 105-115-125-135-140F, 145F, 145F, 150F. I know it's stupid to go up in weight but it was feeling great and I got greedy for the new PR. 145s were solid, but 150 pulled me way forward and I called it.
B. Push jerk 2,1,2,1,1; rest 2 min 2 x 155, 1 x 165, 2 x 165, 1 x 175 F @ 185. Not until after the session did it occur to me that 185 would have been a new number overhead for any lift. 180 is previous split jerk best at OPTathlon. I'll take it as a good sign that this didn't even cross my mind.
C. Deadlift TnG 205#x5 EMOM for 6 min
4/4
AM 3 rounds for time @80%: 25 cal AD ~ 1:55, 1:40, 1:20 200m ski 1:15-1:20ish 20 hip extensions ub
13:12
PM For time: 30-20-10 kb swings 2pd 15/15, 11/9, 10 CTB chin ups very broken. Still working the rhythm.
I have the video but forget the time offhand...was slow in 8 something.
4/5 miami
A. Front squat - build to a max 155, 175, 185, 195, 205, 215 F @ 220. 215 is 5lb PR from female athlete camp
B. Clean - build to a max 155, 165, 175, 180 F @ 185. Called it. Pull not feeling great today.
+
For time: 21-15-9 stone to shoulder hspu
done. unsure weight of stone. was tough. Timer stopped so unaware of time. HSPUs felt good. + 4 rounds for time: 3 rope climbs run 400m
Best I've felt and Corey said that I've looked on rope climbs.
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