10/03 Heavy Front Squat

AM

10 min amrap:

10 pHSPU - 4" ub (45+15+abmat ) 25s 

10 ring MU's 6, 1, 1, 1, 1 ~2 min

10 strict HSPU 5 sets of 2 3 min?

10 ring MU's 4, 1, 2, 1, 2 5+?

10 kipping HSPU ub

amrap burpee ring MU's about 4 min left.  13 reps.  

rest walk 6 min

5 sets:

Row 30 sec @ OPTathlon first 30 sec pace

walk rest 4 min x 3

1:50.2, 1:49.4, 1:49.4, 1:48.6, 1:48.6

rest 5 min

5 min amrap:

2 wall walks

2 bar muscle ups

6?

Started with gloves.  Then ripped them off after 3rd set which was the only set I broke MUs.  Felt like I couldn't get a grip.  I don't physcially struggle with BMU, but mentally.  Old injury from them and lots of torn hands gets to me. Felt better without gloves. Wall walks were better. 

PM

A. FS - build to a tough double in 10 min after warm up

95, 125, 145, 155, 170, 180, 190x1 in about 7 minutes. Called it. 

+

5 rds for time - faster per round, all out finish:

4 squat clean - 115#

run 100 m

12 ghd sit ups

1:58, 1:53, 1:49, 1:31, 1:19

8:47 overall 

10/02 Wednesday Active Rest Day

Sleep: Up late catching up with friends.  Good chats. 11ish/11:30-7/8.  Not super deep sleep.

8:30AM: 20 min EZ swim with Meghan & some time in the sun following.

4:30pm: 90 min EZ-moderate hike with Robin at Pinnacle Peak.

Plus the 4.5 mile bike rides to and from the gym where I have my daily "study hall" times as I call them. :)

10/01 AM Deadlift 5RM, PM 500m Row PR(s)

Sleep 10p-7a mostly uninterrupted

11AM

5 sets MAX effort:

5 TnG DL tough - add per set

45 DU's aFAP

rest 2 min

A benefit of being in person with your coach.  The little conversations about where to start for "tough".  I probably would have started somewhere b/w 185&205, but when I asked James he advised, "start heavier than you think you should"...Me: "225lbs?" J: Add 5lbs to what you're thinking. 

Set 1: 230lbs/56s 3-4 trips

Set 2: 240lbs/57s 3-4 trips shoe untied

Set 3: 250lbs/46s ub

Set 4 260lbs/46s ub

Set 5 270lbs/57s 3-4 trips. The 270 should be a new 5RM.  I can't think of anything heavier I would have done. 

+

8 min - incremental per 2 minute to max 2 min in end:

5 DL - 95#

5 HPC - 95#

5 PJ - 95#

15 no push up burpee box jumps - 12"

1:47

3:55

5:42

7:10 

complex + 2 PBBJ. 

Slow back to bar each time.  Not feeling it.  

5PM

Row OPTAthlon start practice - 10 min

Did 20s starts at the 1, 3, 5, & 7 mark then started first 500m @ 10 minute mark.  Was between 1:53 & 1:50 at the end of 20s. 

+

Row 500 m @ 97%

rest walk 9 min x 3 - same times each time HARD

Previous 500m PR was 1:50.3 from summer 2010...yes, a bit overdue. 
Didn't know what I'd feel like tonight, but I ended up feeling great! 
Set 1: 1:49.1 33 S/M.  Felt very in control.  The 9 minutes felt like forever.  had to really focus to stay on point. 
Set 2: 1:49.1 34 S/M The directions were same times so i just focused on replicating the first.  Effort felt very similar if not slightly easier and coasted it in a touch. 
Set 3: 1:48.2.  34 S/M. Felt as though the second may have only been about 95% effort & was gaining some confidence that I wasn't going to "blow up" so decided to pick it up the final minute, as I felt and I was feeling it.  Finish felt good and can confidently say that I did not exceed the 97%.  Was able to get up and walk around right away and never had that horrible influx of pain that will come on Sunday with the 90s rest b/w.  
Relatively easy to pull all the way through the finish now which in the past I've had to mentally battle to finish and have given up several times.  Definitely still get nervous going into rows that I'll fall back into that.  However, every positive session leaves me more confident.  

9/30 PM "Elizabeth"

5PM Warmed up well.  Tricep feelign funny, but not worse after dips.  Particularly aware when I bring my arm overhead fully extended.  Thinking it may be some lat as well. 

21,15,9 rep rounds for time:

PC - 95#

Ring Dips-My posture in the top position can definitely use some attention & work. 

5:23. May have been a PR.  Didn't push the limits with the dips.  Had a stronger push towards the end than expecting.  Think I could have taken shorter rest b/w sets.

Swear I've done this one before, but cannot find any posts on it. 

(video)

rest as needed

Rest 22 minutes 
Not feeling sharp tonight, but good learning.  

for time:

25 DU's Tripped to start and then UB. 

25 PS - 65#  Didn't have it in my head that I could go UB on this and so didn't have the mental to hang on after 18.  Looking back I know I could have just finished them.  Lost the "1 rep at a time" focus and started thinking about how many more which caused me to drop. 

25 burpees  Still learning to trust myself.  Picked up the burpee pace 5-10 and then right at 10 I felt myself start to get hot and I pulled back a touch.  When I finished I knew I could have pushed faster.  DUs were not as challenging as I thought at the end.  Need to remember how great I felt to transition quick during Helen on Saturday. Feeling that I'm getting to a point where my body is learning to adapt and switch gears faster.  

25 DU's  ub
3:17 

(video)

9/30 AM TnG Snatches + TnG Cleans +WBs

10p-8a. Bit of a melatonin fog in the morning. 

Biked 4.5 miles to gym.  Noticed right tricep was tight. 
11AM

A. Squat Snatch - build to a 3RM TnG in 10 min

63, 83, 93, 103, 113, 123, 128 F 1st rep twice

(video max)

rest 2 min

B. Squat Clean - build to a 3RM TnG in 10 min

133, 143, 153, 163, 173 x 2. Caught the third a bit low on my shoulders and I was too sweaty to keep bar up on delts.  Cleans felt powerful. Squats are so much stronger!

(video max)

rest 2 min

C. AMRAP Wall Balls in 1 min; rest 1 min x 5 - 14# to 9ft

28, 29, 30, 30, 31 

This was the perfect combo of sets and height.  9ft is so much easier that 10ft at this point. 

Really enjoy the assigned rest b/w sections. 

Rgt tricep wasn't limiting in any of this, but still feeling odd afterwards. 

Rest Day Hike 7/29

Sleep 10:30-6ish.  Dog interruptions.  Owners come home tonight! :)

Last few minutes of hike. Beautiful evening. 

Late PM hike of about 70-80 minutes with JT, Lars & Wes.  Good people.

Training 9/28 "Helen PR"

Sleep 10:30-7ish.  Not super sound after 5. Doing a bit of dog sitting at the place I'm staying and the chihuahua has CP & likes to sleep in the bed, but it tremors most of the night.  Eventually I had to put him on the floor.  He's sweet and all, but a girls gotta sleep!
Little Puck couldn't hold his head steady long enough to not be blurry in the photo.  :)

Training @ 10:30a

A. CJ - build to a tough single BELOW 1RM

83, 103, 118, 123, 143, 153, 163, 168 F jerk.  Called it.  Not feeling super poppy.  Probably rested too long between the 163 & last attempt.  I do better under a time demand.  In general, feeling better with jerk than previous weeks.  Will hit it next Sunday! 

rest as needed

"Helen" 

3 rounds for time:

Run 400 m

21 kbs 1pd

12 pull ups

Here is my "I have time on my hands" break down of the splits. 

1st Run: 1:42

5s transition to bell

39s for swings

18s to transition & complete pullups

2:44 Rnd 1

Out door at 2:47

2nd Run: 1:42

3s transition to bell

40s for swings

16s to transition & complete pullups

2:47 Rnd 2

Out door in 3s

3rd Run: 1:44 

4s transition to bell

39s for swings

16s to transition & complete pullups

8:14 final time. 2:43 final round. 

The run was definitely the toughest part.  Would feel great as soon as I transitioned to the swings.  Felt like I could swing forever. Had to focus to push the runs and not let up pace.  Best consistency I've had on the runs thus far from previous attempts. PR by 8s.  

Helen 6/28/13 8:28

Helen 5/31/12 8:22

Helen 11/5/11 8:58