Want to say this was up to 170/175lbs. + Open workout 14.5
This was my worst Open finish. Paced WAAAY too much. Probably should have been close to my best of the 5 weeks, but was a bit distracted. Celebrated 5 years in business today and there was lots of socializing before the workout. The obstacle course bouncehouse was literally being inflated during my workout. Got it done and moving on to Regionals!
I don't watch the Open Announcement before going to bed to ensure I can get some sleep. But last night it would have probably been better just to know, as I had a crazy dream. In my dream the workout was:
4 min AMRAP
15 bar weight thrusters
100 burpees over the bar
AMRAP thrusters at 115lbs in remaining time.
Ridiculous right? In my dream I got a message from coach that was along the lines of, "you have to get at least 1 thruster @ 115lbs to make it to regionals".
This was completely out of character, as I never get messages about what to do, but I was all freaked out over how I was going to move through the burpees fast enough.
Sleep was decent despite the dreams. 7.5 hours.
Coached 7a.
9AM EMOM for 14 min odd - 10 row cals 29-33s. Most 29-30. I think the first was 33s. even - 3 muscle-ups
Felt great here. Flying high in the muscle-ups. All smooth & UB. Video of last set.
9 hours sleep. Didn't feel super refreshed, but good to get a night of 9.
Bright & I in our polka dot power!
10AM A. Back squat @10X1; 50% 1rm; 3 reps; 10 sets; 40 sec rest
Done @ 120lbs. B. Squat clean thruster 1,1,1,1,1; rest 2 min
125, 135, 145, 150, 155, 160F called it. Not feeling the pop today.
C. single arm FW 40m max effort
55, 75, 85, 95, 105, 115. Really wanted to call it after 95, but Corey said I was still good. So then did 105 and he said still good. Called it after 115. I couldn't take any more. So much mental work to do these for some reason. The lean at 115lbs was kind of ridiculous, but made it. Videos below.
Went to a track meet to watch Casey rock out the 1600m! Then back to the gym.
530PM A. Push jerk 3,2,1,2,1,1; rest 2 min
3x145, 2 x 155 F@165. 2 x 155….this was my last set. I felt fine during the lift then walked out to the lobby to answer a question & felt a funny feeling in the patellar tendon of my left knee. Dipping didn't feel right and squatting was possible but uncomfortable so I decided it wasn't time to try & stabilize heavy weight overhead. B. Snatch pull + power snatch; 1.1x3; rest 2 min Tried warming these up but didn't feel good. C. Deadlift TnG 195#x7 every 75 sec for 5 sets Took off shoes which squatting without shoes felt better on the knees. DLs were fine, but a bit slow.
Today would have been my grandfather's 100th birthday. I lived with my grandparents until I was 5 and my mom got remarried. Then when I was 7 we put a home on the lot next door to them where I lived through high school. Needless to say I was quite spoiled by my grandparents. One of the many things I'll always remember about my grandfather is the number of times he told me, "almost doesn't count". I was an active little girl, as one may imagine & whenever I was attempting new skills or trying to throw the ball high in the air & catch it. I'd call my grandfather to watch & when I would miss I'd often say, "I almost got it." He would simply state, "Almost doesn't count kid." And I would go back to practicing.
11AM-1PM. A. Back squat @20X1; 2-4x5; rest 3 min
(4 x 95, 135, 165, 175) 4 x 185, 195, 205, 210, 2 x 215. Feeling better here again. Much love to you back squats!!
B. 3 position snatch - high hang, paused below knee, from floor; 7 sets; rest 90 sec
(35, 65, 75) 85, 95, 105, 110, 115, 120, 125. Missed 125 from floor on first attempt. Got lazy on pull & lost focus. Gotta keep focus til the end! Finished it on the second attempt. Feeling better than ever from the high hang!
C. Pendlay row @21X0; 3-4x3; rest 2 min
(4 x 85) 95, 105, 115-tough.
My shoulder has been feeling great. Then this afternoon I reached overhead to brush my hair (yes, seriously) and my left shoulder clicked a little bit and just felt funky after. Really not a bit deal, as I was able to do a bunch of stuff after but first time in a week or so that I felt anything so I thought the hair brushing was random.
5PM A. Hang power clean from high hang - build to a max in at most 6 sets
85, 115, 135, 140,145. Feel really tough to know where to pull from.
Ended up being 10.5" which is just about the length of my head as my shoulders were touching the plate in the bottom position. The extra inch or so from last week was tough!
6, 4, 4, 4, 4, 3+F, 4, 3+1, 3F. Tried to go for the 4th on the last set. I knew better but wanted to try it and wasn't able to lock it out.
Really lazy day. Felt great. Finally left the house at 5p to go for a hike with Corey & the dogs. Hiked about an hour easy.
Made a new recipe for breakfast as suggested by Rick for the pancakes & Anne for the bacon. "Pancakes" were 2 bananas mixed with 4 eggs in blender plus some cinnamon. Throw some coconut butter on the griddle and scoop about 1/2 cup at a time. Added peanut butter after I took them off. Definitely took PB Banana Pancakes to the next level. Delicious.
Bacon was regular bacon then added peanut butter when it came off the griddle and let it melt in. Yum!
