Training April 17th AM

Pretty tired when the alarm went off this morning.  Finished last night's pm around 6, walked home from gym and left to take dogs to woods around 6:30.  Probably should have just stayed in and chilled for the night knowing I was opening the next day, but it's important to me to let those guys run...and I like getting away from town even if it's only a 20 minute walk.
Got to sleep somewhere around 9:30 & up at 4 to coach 5-8.  Had eaten a hard boiled egg & some burger with potatoes around 7a so I didn't do the workout right away.  Mistake on my part, as it ended up being noon before I got it in.  Yes, perhaps I was dragging my feet a bit, as I regularly reminded myself...I love thrusters!! :)


17-Apr
AM
A. Front squat; 3 reps x10; rest 45 seconds @55% 1rm
first three @ 95lbs, last 7 @ 100lbs. 
+
10 min amrap:
10 thrusters 105#
10 CTB chin ups
Run 100m
4 Rnds + 6 thrusters
Rnd 1: 10/10
Rnd 2: 6/4, 10
Rnd 3: 7/3, 10
Rnd 4: 7/3, 6/4
+ 6 thrusters

Had no idea how it would feel and was a bit surprised to do 10 first round as well as to get into 6 & 7s in later rounds.  I feel like i"m in slow motion during the thrusters and well...it kind of looks that way too!  lol  My 100ms runs were definitely slow motion.  Legs felt really heavy there.
No BF C2Bs today...hands are too ripped up & sore.  The BF definitely is more irritating to the skin, as I can avoid the torque on the bar with standard kip, but BF there is quite a bit more rubbing and re-gripping at this point with the skill.
First round took just under 2 minutes so being that I did 10 ub my mind set the goal to get to 4 rounds.  Was about 4:30 after two and then maintained pretty well.  Admit that I didn't get stoked when I realized I was going to definitely get in 4 rounds...should have attacked more and I definitely could have gotten back to pull-ups.   With all systems firing 5 rounds should be possible here, but there was good learning so far today.
Nap time!!

Training April 16th

10:30am
A. Split jerk: Build to max off blocks

About how I felt after today's split jerks.  :)

83/103/123/133/143/148/153F/153/158/163F/163F/163F  Wasn't getting under the bar today. I felt off from early on.  Bar feels heavy when I rack it.  Working on trying to overcome that, but find it hard to maintain upright posture. Frustrating, but there will be other days. 
Shout out to my lady Kate who split jerked 208lbs today (15lbs PR) and then hit a second PR of completing 22 MUs in one day.  Looking forward to training with her and competing along side at Regionals!  Maybe one of these days she'll have a blog too!  :) 
+
EMOM for 14 min
odd- 5-8 Tng squat clean 95lbs 6 (25s), 7 (24s), 8 (26s), 7 (23s), 8 (26s), 8 (25s). Felt great!
even-2-3 parallete hspu 3, 3, 2 (paralletes slid), 3, 3, 3, 3.  LOVE these! 


+
EMOM for 14 min
3 muscle ups
Got three minutes into this and ripped my hand from where it started to tear with C2Bs on Sunday.  Thought about calling it, but decided to tape up and practice with sore hands (as long as the tape seemed to maintain the skin-which it did)  
1: 2F 1
2: 2, 1
3: 2F (rip)
Tape hands and restart...
1: 2, 1
2:1, 1, 1
3: 2F
4: 2, 1
5: 2F
6: 1F1
7: 1, 1, F
8: 2, 1
9: 1, 1 1
10: 1, 1, 1
11: 1, 1, 1
12: 1, 1, 1
13, 2, 1
14: 1, 1, 1
45 completed reps, 6 misses.  


The hands hurt most to control down and attempt to string reps together.  Pretty much finished all three reps within first 30s.  Pull felt powerful. 

5:30pm
AMRAP 12 min:
2 wall walks
3 ball over shoulder (80lbs) -did 3 per shoulder
50m Farmer's carry 70lbs/hand
6 Rounds in 12:15 

Training April 14th Clean gauntlet & 80 C2Bs for time.

11AM
Hike with CFA ladies group.  We went to the top of Mt. Pisgah from parking lot.  1.5 miles up climbing moderately challenging most of the way. ~45 minute then ~ 30 minutes on the way down. For 75 minutes total. Great view from the top & most of all good company!

Took an afternoon nap. Not sure how long 30-90 minutes??

430PM
Squat clean gauntlet - beginning @115# - add 5# per minute until failure
Missed at 173lbs.  
163 & 168 were pretty solid and then I jumped slightly forward on second pull of 173lbs.  This is a "solo training PR".  Meaning the only other times I've hit 168lbs or more is in the company of others and well, I do best in the company of others.  So I'll take it.  Feel confident I could have power cleaned it, but got lost in the bottom of the squat. 

 

rest 15 min
For time:
80 CTB chin ups (perform 50 double unders each time you come off the bar)
23 DUs 48/2
41(18) DUs 30/20
53 (12) DUs 35/15
67 (14) Dus 31/29
77 (10) DUs 30/20-could have held on here if it were competition, but my hands were ripping @ 75 and didn't want to shred horribly! 
3 
9:21 overall. Always forget how much DUs can fatigue shoulders.  Rested more than maybe necessary on transitions to Dus. 



 

Rips were not terrible today.  Just a small one above where I tore during 13.5 last Saturday &  higher on my right hand but barely noticeable.  


15-Apr
OFF

Training Apr 13th

8AM
5 rounds for time:
10 burpees
15 DB deadlift 70#/hand subbed 72lb KB as only have 1 70# DB. all ub. 
200m row 

~2min, 4:15, ?/8:30, 10:37

Noon PM 
7 min amrap:
3 thrusters 100#
3 muscle ups
8 rounds. 
Transition back to bar/MU reps/Overall time per round
1. ---/ub 25s
2. 10s/2,1/1:15
3. 15s/1,1,1/2:20
4. 13s/2,1/3:20
5. 10s/2,1/4:15
6. 10s/2,1/5:07
7. 12s/1,1,1/6:03
8. 9s/2,1/6:55 

Happy about this one.  I didn't sleep well last night and had a busy morning coaching.  I'm learning more and more that I CAN still perform even when things are not 100% elsewhere. MUs & my confidence with them keep improving! 

Rest 15 minutes then: + from yesterday's PM:
Run 400m @90%
rest 2 min
(200m split) 400m 
1. (40) 1:32
2. (41) 1:26
3. (40) 1:24
4. (39) 1:22
5. (38) 1:20
6. (39) 1:20 

Out & back to 100m turn twice.  Lots of turns, but certainly faster than the 200m at the old gym.  Need to re-measure to verify distance.  

PM: hike ~75-90 minutes. 

Training April (10) 11 & 12

Off until Thursday

Got a little antsy on the 10th and did the following at ~70%
5 RFT:
12 WBs (16lbs/10')
15 sit-ups
2 muscles-ups
200m run
First round ~2:30 and finished in 12:30 so no problem to keep pace comfortably.  All MUs ub.  WBs bobbled a few in the early rounds and then got into a groove later.

11-Apr

A. Jerk off blocks - build to a tough single in 10 min

103, 123, 133, 143, 153, 158, 163

B. TnG PJ - 5 emom tough - 8 min

115x5, 120x2, 125x1

+
12-Apr
8am

Did Friday AM as Thursday PM got crazy in gym and didn't get it in. 

for time:

Row 1K ~4;07 felt relaxed. 

50 pistols ~2min did an extra 3 reps for touching foot to ground. much better speed than in past here. 

50 KBS - 2pd lead off with 12.  overhead position questionable in video. 

10:43

Noon
12-Apr
A. Build to a 1rm snatch
83, 93, 103, 113, 118F, 118, 121, 126F, 126F, 126F, 126F.
B. Front squat; 5, 4, 3, 2, 1; rest 3 min
5x141lbs
4x146lbs
3x151lbs
2x156lbs
1x166lbs felt fairly tough. 

+
Run 400m @90%
rest 2 min  went home for nap and then on a much needed hike with two great lady friends.  Got home around after 7...400ms tomorrow at the end of the day. 
x6

Training April 4th, 13.5 & River Ruckus

4-Apr
AM
Airdyne 1 min @85%
rest 50 seconds
x25

PM
10 min amrap @85%
Row 350m
5 burpees
5 power snatch 75#

4 + 130m row 

1:28.9 2:07

1:30.8/2:09.7

1:30

1:29rest 5 min
10 min amrap @85%
15 wall balls (14lbs/10')
2 muscle ups Subbed 8 C2B
Run 200m

4+15 WBs in 10:01 (realized after the fact that I was running ~250-300m each round) 

5-Apr

Rest.  Went hiking.  

6-Apr

River Ruckus

Event 1

13.5

ub first two rounds of thrusters & c2b pull-ups. Third round thrusters were 9 & 6 and C2Bs 10 & 5 if I remember accurately.   I watched Camille's 13.5 video again in the morning and I was literally visualizing her do it while I was on the bar.  It seemed to work, as I've never done that many C2B BFs.  I don't think I went to the standard kip for any...even in the second 4 minutes.  

Finished the first 3 rounds ~3:40 and the 4th set of thrusters were 3 sets of 5 with longer breaks than normal.  Don't remember much about C2Bs, but definitely had longer breaks.  5th set of thrusters were 9 & 6 again...had too much left in tank.  Know I could have dug deeper on a repeat, but I was nervous about getting through the first four rounds and now that I have feel confident that I could do it again and again. 

Finished with 148 reps which was my best score of the 5 weeks in the Open. 

Event 2

3 RFT

7 DLs @ 185lbs

14 box jumps (20") pause on top

21 DUs

2:55

This was scheduled to happen ~an hour after the first event and then they were a bit behind inside and they got a bit ahead of schedule outside so it was about a 45 minute break.  I didn't know they were ahead of schedule until they called my heat and I hadn't gotten back into a warm up so that was interesting.  Did a couple DLs at 135lbs and then it was 185lbs with my judge.  Demo of DUs & box jumps was the warm-up there.  Didn't seem to affect too much...perhaps could have transitioned a bit faster.  Won the heat and then Kate beat me in the next heat with a 2:47.  Second overall. 

Event 3

Later in the afternoon. 

In 6 minutes: 

800m run (two laps around grass field) 

Max OHS (75lbs) in remaining time. 

Run was ~2:52 and then opened with 25 OHS.  From there is was sets of 5-10 if remember correctly. 

53 reps.  Third place to a 54 and 63 by Kate. 

Final event:-Winner takes all. 

3 sets of 

In 1 min complete 5 power cleans at 95lbs followed by AMRAP power clean to split jerk with alternating legs each rep.  

IFB: max burpees over bar in 1 minute. 

30s rest b/w sets. 

Was feeling a bit off going into this one, but just built over each round and kept my focus on what I could do vs what everyone else was doing.  Focus was to be ready to attack final minute of burpees.  Felt better than expected at end.  Someone commented on how I was the only one not on my back.  Learning is that I can dig this hard sooner and will need to in time.  Took first with 94 reps with 90 & 87 being second & third.  I was fortunate not to lose any reps on the weird alternating legs rule that got some of the others. 

Round 1

5 power cleans

6 C&J

16 burpees

Round 2

5 power cleans

7 C&J

18 burpees

Round 3

5 power cleans

7 C&J

25 burpees 

130402 PM Training

PM
A. Push press; build to a 3rm
83, 93, 103, 113, 123, 133lbs.  tough, called it. 


B. Split jerk; build to a max
123lbs, 133, 143, 153, 158, 163F. called it.  Load was feeling heavy off the rack and awkward early on like it was hard for me to stand tall with the load.  Did what I could to convince myself it was light.  :) 
+
7-->1
Hang power clean and jerk 115#
muscle ups

11:54

Yesterday morning my MUs felt awesome and this evening I didn't have the motivation to get into the rings.  No afternoon nap and feeling a bit fatigued.  With that said, I didn't have any misses. Did mostly all singles and a couple doubles.  The rings were slick and I didnt' feel like I had the strength for the false grip so I did majority (if not all) with regular grip which was the first time in awhile.  Good practice to change up the grip.  

The HPC & jerk was definitely awkward and my overhead position was not rock solid tonight.  
I felt myself want to be disappointed that this should have been faster, but then I realized that I was doing what I encourage my clients not to...to not have judgement around the training.  To do it and learn.  Once I stopped and acknowledged that I did 28 muscles ups & 28 C&Js at 115lbs in less than 12 minutes.  Then I remembered the last time I was given 30 muscle ups for time (Dec 29th) I only completed 27 in 12 minutes.  So my "bad" or "tired" or "off" days are improving.  

We'll always have days that we feel better than others, and I think it's what we can do on days that we feel a bit subpar that make the difference over time.  Being able to mentally/emotionally accept that we're feeling a bit off and being understanding & supportive with ourselves during that time seems to help me the most.