I was feeling pretty good after kicking off the Outlaw Camp with a C&J PR. I haven't focused on that lift since the Opthalon in Chicago so I'm stoked to still be improving there.
We started things off at 9am with some lectures, gymnastics skills & then a workout with gymnastics emphasis. The workout was
4 RFT:
10 handstand pushups (2 plates to abmat. 45#/25# plates)
15 pull-ups
40 double-unders
I haven't felt confident with my HSPUs recently, but I knew overall that it would be a good one for me. I made the goal to go unbroken. I surprised myself by meeting that goal fairly easily. The pull-ups were no problem & BF kip felt confident. If anything grip was tiring with some superficial rips on my palms at the end. That will improve with some increased volume, but not the focus at the moment. DUs are always hit or miss for me...unless it matters. Tell me to warm up DUs for 3 minutes & I'll trip left & right. Tell me to do a certain number or so many for time & I"m game! I guess it's the competitive nature in me. Because these 4 sets of 40 got the HR up, but was able to breathe throughout & feel rested going into the wall. HSPUs felt easier off plates/abmat than I do to the gym floor. I'm such a baby about my soft head on the gym floor.
First round was around 1:20, 2:40 at two & 6:10 overall. Not exactly where I lost time on the 3rd round. I need to trust myself more & transition faster. I look forward to doing this one again in the future! I had the second fastest ladies time to Talayna in 4:54. I can get there on this one. Less breaths b/w movements. Need to trust in my ability to breathe during the movements.
I have a video of Talayna & Elizabeth Akinwale doing this workout. Maybe I'll upload it later this week. They were great to watch workout in person! I saw both at the Games but there is always a different feel in training/up closer in person.
Broke for lunch (hefty portion of bbq pork, cashews, some cooked veggies-zuchinni/carrots/squash, several fresh figs) & came back for some talk on Season Prep by Brandon Phillips which was a solid talk & then we did a back squat session with Rudy. No heavy weights but just feeling what they want for the Outlaw version of the back squat. I tried it a bit when I was back in the gym on Tuesday & I understand the idea of it, but I just feel uncomfortable squatting like that. It doesn't feel natural to me.
PM iced coffee
PM workout was:
7 push-press @ 120lbs (185 for guys)
14 lateral box jumps 24"
21 toes to bar
7 push-jerks @ 120lbs
14 lateral box jumps
21 toes to bar
7 split jerks @ 120lbs
14 lateral box jumps
21 toes to bar
7 minutes CAP.
I was rightly no-repped on my very first rep of the push-press. I totally dipped back under for a push-jerk as I have maybe push-pressed at this load once or twice in my life only in strength sessions. Anything else I'm push-jerking or split jerking. I think I've only maxed out on a 125 or 130lbs push-press but I got through the 1 push jerk + 7 push-press UB. For lateral jumps I would pause on the top & rebound off the ground & then first 21 T2B were UB. UB again on 7 push-jerks & similar pace for box jumps but broke T2B into 12, 7 & 2 as my grip was giving a bit-hands already ripped from this morning on palms & thumbs. The split jerks were the difference maker for me as I had to break them into 4 & 3. Made it through the last 14 lateral box jumps just as time was expiring. I'm going to finish this in under 7 minutes before the end of the year! (I think Talayna may have been the fastest in 5:17.)
Again, I need to be confident to transition faster. I'm not confident enough going back to the bar. The feeling that if I don't stop for a few breaths then I'll have to throw it back down soon after picking it up. Otherwise, I'm very pleased with how smooth the 120lbs felt for the first two sets. May have been the first time I had to do split jerks when fatigued. I think I took my confidence in the split jerk in a 1RM & under-estimated the challenge when tired. More than anything I wasn't mentally ready for the focus required. Good learning.
Feeling good at the end of the day. Recovered well from both workouts. Normally have been working out fasted recently, but had a slice of dried mango & small handful of roasted/salted cashews before both of today's workouts & felt really good energy.
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