OFF
29-Nov
AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x15
1 min warm-up then started 15 intervals
85% averaged 220-260 watts
50% averaged 120-160 watts
cool down 4 minutes Z1
237 cals in the total 20 minutes
PM
A. Build to a 5rm OHS in 3 attempts
105lbs F on 1st, 95lbs x 5, 105lbs x 5, 115lbs x 5
B. Build to a 1rm squat clean off high blocks (mid-thigh) in 12 min
83, 103, 123, 133F, 128, 133, 138 tough
+
50 squat clean for time - 105#
(from the start as well as on the top of every minute perform 3 HSPU)
8:54 all singles.
min 1: 8
Min 2: 6
Min 3: 6
Min 4: 5
Min 5: 4
Min 6: 5
Min 7: 5
Min 8: 5
Min 9: 6
8:54 overall. 4s faster than Feb. I didn't look up my time before I did this. This time I did all singles whereas last time I did 6 & then 4 tng reps in the first min for 10. It definitely felt easier this time. My low back was fatigued and the limiting factor to get up out of the squats.
30-Nov
OFF
1-Dec
Fundraiser
 |
| Working on this head/rack position. ugh! |
Event 1: 7 minutes to 7 rep Back squat IFB 90s max rep pullups
warmed up to 175lbs real quick beforehand (I was running the event so not a ton of time for prep) and then opened with 185lbs x 7. Loaded the bar to 195lbs & did 1 rep. Then loaded to 200lbs and waited about 3 minutes and went for the 200lbs at the 5 minute mark. It was FAR easier than I was expecting. I wish I hadn't waited so long as I would have gone for 205 or 210 but maybe it would not have felt so easy if I had not rested. Good sign nonetheless!
51 pull-ups. Did I think 25 or 30 to lead it off and then short sets from there. Grip felt weak.
Event 2: In 10 minutes complete 1250m row and in remaining time AMRAP
5 burpee slammer over bar (touch chest to 20# slam ball, get up & throw it over 8ft pull-up bar, bring it back to same side & repeat)
10 box step ups with ball at or above shoulder height
went way slow on row. I don't know why, but I did. 5:19
Then 4 rounds + 7 reps. AMRAP was good. Should have moved aggressively from start. I tend to not move AFAP b/c I feel like i will tire out....I need to start attacking from the start as I was rolling near the end of this.
Overall, the event was awesome! We filled the registrations, had a great turn out, raised a bunch of money for a local kids program and I ran a tight ship with all heats for both events starting exactly 10 minutes apart. We actually finished ahead of schedule b/c it didn't take the 15 minutes I allotted to set up for event 2. Can't wait for more of these in the future!
2-Dec
OFF
Awesome job lady!
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