Shanna Duvall: Training Week of Aug 5th

8/5

AM
A. Back Squat Cluster: 1.1.1x5; rest 15 seconds/rest 2 min

175, 180, 185, 190, 190

B. Squat snatch x1/Snatch balance x2/OHS x3; rest 2 min; 5 sets

85, 90, 95, 100, 105
+
5 rounds for times:
15 CTB chin ups
50m shuttle run
50 double unders
50m shuttle run

(forced rest 30 sec b/t rds)

Done. Lost the data. All CTBs ub BF. DUs UB for 2 of 5 rounds. Sets were around 2:02-2:17. Shuttles were 50m out/50m back.

PM
A. Power Clean - build to a TnG 3RM

160. F @ 165. The video says F @ 155 b/c it wasn't until after I was into the clean pulls that I realized I was doing my math wrong with the 55lbs on the 35 bar.

B. Clean Pulls - 125-130% max clean; 2-3x5, rest 3 min - video

C. GH raises @21X2; 6-10x4; rest 60 sec

Done

8/6

CGBP@ 30X1; 3-3-3-3-3, rest 3 min

115 120 125 130 130

B. Wtd dip 1-3 ub ladder amrap in 5 min @+10% bwt

used 12.5lbs. 4 ladders +1+2+1

10 min amrap @90%

20 cal AD

2 kipping pHSPU - games standard

10 toes to bar unbroken

5rnds even (210, 415, 615, 812, 959)

Faster on AD and transitions as time went on.

8/7

30-45 min Z1 skill session

(record what you practiced and report in)

hill climb/scramble - aggressive but safe

60 min hike...ran up a couple off trail areas, but was afraid of snakes under the leaves. :)

AM
AD 1 min @85%

RPM 64-67 early sets, then hung around 68-70/71 then fell off a bit for last few sets around 66-68
AD 1 min @50%

RPM 40-48 for most. Near end when I started to fall off this would drop to around 28 for first 10-15s of each 50% minute and then I'd build it back up.

Never noticed any of the RPM metrics before, as that's the same reading as cals so I'd always been watching that number.

364 cals at the end. x16

PM Thursday

A. Back Squat @30X2; 2-3x7 with chains - 45#/side; rest 3 min - aggressive per set

3 x145, 155, 150, 150, 150, 155, 2x155

PMSing and struggling with focus/energy. Coached evening class and called it a day.

Friday Am

B. squat clean thruster - build to a max in 8 min

150 f at 155

rest 2 min....turned into 45 min with client interruptions and biz obligations

C. 30 reps @ 82% of B for time - after every 6 reps perform 3 MU's unbroken

Done with 123lbs

Slow like 12 minutes but learned a lot during session and stayed positive. Although it was certainly the biggest battle to stay positive that I've had in awhile.

First set of 3 MUs I missed on 3 and was able to immediately get 3 on 4th attempt. (3 min mark of video-I was unable to edit) Previously have always had to come done from rings if I missed. No other misses

Thrusters in sets of

3,3

4,2

2,4

3,2,1

8/9

EMOM for 20 min

odd - 3 TnG power clean @65% 1RM

even - 5 pHSPU Games style

Done at 125lbs ez

All UB except last two sets missed 5th

EMOM for 20 min

odd - 4 muscle ups

even - 10 db thrusters - 30-45#/h

Super hard

Did thrusters odds and used 30s until final min and nearly failed last two reps

Only did 4 sets of 4 MUs and my wrists started ripping si didn't push thru but knew I needed to prioritize putting in squatting volume over UB pull being my strength. Completed sets of thrusters at top of every two minutes

PM. Did as second Pm on 8/10 was good to have rxd warm up/cd as I normally just do a couple drills and start then walk to car when done.

Run 1 mile easy warm up

Run 300m @90%

rest 75 sec

70,71,69,67,66,65,63 felt great. Dialed in the 90% effort

Run 1 mile easy cool down -closer to two miles. Got turned around on campus trails.

There's a sacred feeling I get when I step onto the track. I feel at home with the familiar reminders of laughs, sweat and tough intervals with friends, teammates, family. It was the first place I realized myself as an athlete.

8/10

A. Squat clean - build to a 2RM in 8 min -max 6 sec b/t reps. 115, 135, 150, 160, 170, 175

rest exactly 1 min after 8 min 2RM