Week Following OPTathlon

View from plane approaching AVL!

Birdseye view near fav hiking spot. 

Dug myself a hole by not getting much sleep following the Opthalon as my friend and I went out for dinner and then I ended up getting up at 5am to take the train to the airport.  Slept 5-6 hrs.  
However, the rest of the week I coached less at the gym and no early mornings so I was sleeping 9-11 hours each night.  


24-Apr PM
Didn't get this email regarding training until later in the morning.  Prior to receiving the email I did 10 min Airdyne @ Z1 (78 cals) 
My motivation was super low and was feeling quite fatigued and run down.  But gave this workout a go around 1pm. A. Snatch 2, 2, 2, 1, 1, 1; rest 3 min (20 double unders prior to each
heavy set)
Started at 83lbs after warm up.  83x2, 93x2, 98x2. 103lbsx1, 108lbs F, 108lbs F.  Was playing around with split snatch and wasn't feeling it.  Felt super emotional and even more fatigued.  Decided to call it a day.  I think this may be the first time since starting to work with James in Nov that I didn't finish a workout.  However, I think it was for the best. 


B. TnG hang power clean 5, 5, 3, 3, 2, 2; rest 3 min   Did not complete
C1. 3 TnG heavy DL x3; rest 10 seconds  Did not complete
C2. Amrap muscle ups unbroken x3; rest 3 min  Did not complete 

25-Apr
AM
3 sets @ high effort:
20 back squat unbroken 95#
15 chin ups
Run 200m
4 snatch/arm 70# DB
Rest 8 min bw sets actively
Energy better today. 
Set 1: 7:45 3-4 attempts @ 65# all which were failed.  Went down to 60lbs after 2 minutes of attempts. 
Set 2: 4:22 no misses @ 60lbs
Set 3: 3:56 no misses @ 60lbs.  
Trying not to freak out about the 70lbs I'll have to do in a couple weeks.  Used DB split snatch today.  Unsure about what to do going forward. 
 


PM
3 sets @high effort:
15 shoulder to OH 95#
10 toes to bar
10 burpee box jumps 24"
Row sprint 250m
10 pistols/side
Rest 8 min bw sets actively
Was feeling fatigued so opted to do two sets to get some overhead and pistol practice when fatigued. 



Set 1: 4:13
Set 2: 4:00


26-Apr
OFF

27-Apr PM
at CF Del Ray Beach.  Here for Kate Carson in the SE Regional!A. Back squat 10 reps x5 95#; rest 90 sec
B. Muscle ups 2 unbroken on the minute for 5 minutes (stop if you fail
and work on mechanics for 10 minutes... build confidence!)
C. Farmers walk 100m for time 70#/hand x3; rest 2:30
52, 47, 47
28-Apr
3 rounds for time:
7 DL 155#
7 HSPU
1:29
 
Rest 90 min   Ended up being 20 minutes 

For time:
15 back squat 95#
15 chin ups
10 shoulder to OH 95#
15 front squat 65#
15 chin ups
10 shoulder to OH 65#
15 OH squats 65#
15 chin ups
10 shoulder to OH 45#
5:40
29-Apr - no gym
5 min z1 run
+
Run 1 min 90% aer
Run 1 min 50% aer
x8
+
5 min z1 run
Done.  Had some left lateral ankle twinges particularly the first five minutes.  
30-Apr
OFF