Friday: Sleep ~6.5hrs. Afternoon nap of ~30 min.
PM hike 90 minutes @ Bent Creek
Went to DownTown After 5 this evening...ended up being downtown after 7 as we took dogs to Bent Creek around 4:30 then came home & showered. I really wasn't in the mood to go out, as I haven't been sleeping well this week. But some good friends were back in town that we have been telling for months that we would hang out more IF we lived closer to town. Now that we live in town we don't have that excuse. It was fun to see some people outside of the gym, but I didn't get to sleep until 11 & I probably would have been happier to go to bed at 7. I'm lame like that. Or rather I greatly appreciate feeling rested & energized throughout my days! Going to keep with the afternoon socializing schedule AMAP going forward. :)
Saturday: Sleep 11p-6a
Part 1 Training @ 7am:
A. Squat clean; build to a tough single fast
Gave myself a 10 min cap: 103lbs, 123lbs, 133lbs, 143lbs, 148lbs, 153lbs. Slower to stand so called it there. Not feeling super motivated.
B.Added a shortened "Amanda" to the morning as it is for a good cause.
Gave myself a 10 min cap: 103lbs, 123lbs, 133lbs, 143lbs, 148lbs, 153lbs. Slower to stand so called it there. Not feeling super motivated.
B.Added a shortened "Amanda" to the morning as it is for a good cause.
5-3-1
Muscle-ups
Squat snatch @ 95lbs
4:34
On the Big Dawgs website it was advised to keep this workout under 5 min. I was going to attempt a 7, 5, 3 version in that time, but my MUs were feeling off from the start & my hands were a bit sore so I shortened even more. Was good practice & confidence building with the snatch. The last time I did the full Amanda was 2011 Regionals which I did not finish in the 12 in cap. It was the first workout of the 3rd day. My MUs were horribly off on that day & the 95lb snatch was far more challenging for me at that point. It was a focused one rep @ a time. I could have probably gone 5 UB today for the first set, but forget how much stronger-or at least that I"m more consistent at higher percentages as my snatch max hasn't improved a ton-than in the past.
Part 2 Rest 2 hours
A. Speed squats 2 reps @ 60% max (120lbs), Rest 60s x 10. Done @ 120lbs. Felt good.
B. AMRAP in 6 min of 1-5 UB hang squat clean ladder @ 105lbs.
Round 1: 2:00
Round 2: 4:25 (2:25)
1, 2, 3, 4UB of set 3.
I did a 10 minute version of this back in January. i didn't look it up until after the fact, but I actually started out 15s slower for the first round today. Need to work on being more aggressive. Will keep working.
B. AMRAP in 6 min of 1-5 UB hang squat clean ladder @ 105lbs.
Round 1: 2:00
Round 2: 4:25 (2:25)
1, 2, 3, 4UB of set 3.
I did a 10 minute version of this back in January. i didn't look it up until after the fact, but I actually started out 15s slower for the first round today. Need to work on being more aggressive. Will keep working.
PM hike 90 minutes
Sunday Sleep 10p-5:45a
Day 1 of cycle
Volunteered at the AVL Tri this morning. 6:30-9am
Training @ 9:30
Sunday Sleep 10p-5:45a
Day 1 of cycle
Volunteered at the AVL Tri this morning. 6:30-9am
Training @ 9:30
Complete 3 sets:
At the top of every 10 minutes complete: 30 UB wall balls 14lbs/10’350m row
1. 63s WB/2:50 overall Row 1:26.0 (2:03.0 pace)
2. 71s WB-fumbled 3x but stayed with it/2:52 overall Row 1:25.8 (2:02.5 pace)
3. 65s WB-fumbled 1x 2:43 overall Row 1:23.5 (1:59.7 pace)
At the top of every 10 minutes complete: 30 UB wall balls 14lbs/10’350m row
1. 63s WB/2:50 overall Row 1:26.0 (2:03.0 pace)
2. 71s WB-fumbled 3x but stayed with it/2:52 overall Row 1:25.8 (2:02.5 pace)
3. 65s WB-fumbled 1x 2:43 overall Row 1:23.5 (1:59.7 pace)
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