10/14

A.
Eight sets of:
Snatch x 1.1 reps
(rest 10 seconds between singles)
Rest 2-3 minutes

B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 60-90 seconds
Toes to Bar x 10 reps
Rest 60-90 seconds

C.
“Jackie”
For time:
Row 1000 Meters
50 Barbell Thrusters (45 lbs)
30 Pull-Ups

Compare your times to the Regionals competitors from last year. This should be a good diagnostic and a proper way to start thinking about some goal setting. Keep in mind, it is only one measure, and we haven’t been training much in this time domain, but you need to have a sense of where you are and where you need to be in April/May. 

A) 175 x 2,185 (1,f),185,190(1,f),190,195 (1,f),195

-Gym has some new blocks and I wanted to play around with them today. Went from the low blocks. Little frustrated by these misses. All were good pulls I just couldn't seem to settle properly. Here is my last set at 195. 

B) 245

C) 7:02 :(

Welp.. Jackie did not go as planned.

7:02. 31 seconds slower from Regionals. Not pleased needless to say. However, I am not upset. Haven't been training much in that domain and my muscular endurance failed me WAY before my breathing went. That's definitely a plus sign to me.

10/5

10/4

Quick snatch session pre-coaching with Drew

PRd my snatch from the ground. In Nano's and surrounded by a giant class full of high schoolers, I'll take it!

10/5

Low-Intensity volume work with Matt. Soul night plus an early morning was a little rough.

With a Partner:

80 C2B Pull-Ups

70 Alt One Arm DB Snatches (85 lbs)

.60 mi AirDyne

50 Stone-to-Shoulder (116 lb)

Time - 17:32

10/2 and 10/3

10/2

Went to the pool with Drew, Adrienne, and Matt.

Drew and I did

EMOM 20 min.

 25 m swim

 -First ten were free and the last half were breast

10/3

1:30 pm

4 x 5 min max distance run

-rest 1 min

Goal is to try and run back to the starting spot from the previous run

Totals- .73 mi, .63 mi, .62 mi, .61 mi

Not great. Calves were firing from the beginning and my lower back tightened up on the last two. 

5:30 pm

A.

Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
(Russian swings – only to shoulder height)

Rest 5-7 minutes, and then . . .

B.

Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
(Challenge yourself to get as far north of 100 reps as possible.)

A) 3:15

- Missed a few box jumps. Lost time there. Couldn't really bound comfortably due to my calves/ankles killing me from running earlier.

B) 30, 28, 24, 23 = 105 total

- First two round were solid. Then my back said noooope!

10/1

9:30 am

Mainsite workout from 9/26

Complete as many rounds as possible in 20 minutes of:

Handstand walk 10 yards

15 foot L-rope climb, 1 ascent

10 One-legged overhead squats, PVC pipe

Score- 4 + HS Walk

Almost fell off the rope from 15 ft on round 3. So Anytime I would get up the rope and feel like I had nothing, I would come down. Little disappointed with this today

11:30 am

Track Work

1600 m (7:10-7:15 pace)

6 x 400 m w/ 100 m walking rest (1:35-1-38 pace)

Times:

1600 - 7:41

-Not too sure what happened here. Frustrated after this.

5 x 400 - 1:37, 1:36, 1:41, 1:42, 1:38

-Skipped my last 4 because I was dropping off pace a bit. Rest walked 200 m then hit my last one. 

4:30 pm

A.

Six sets of:

2-Position Clean

(just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean)

Rest 2-3 minutes

B.

Every minute, on the minute, for 6 minutes:

5 Strict Pull-Ups (ladies – 3 reps)

Strict Handstand Push-Ups x Max reps

C.

Every minute, on the minute, for 6 minutes:

8 Pull-Ups (any style kip is fine)

Kipping Handstand Push-Ups x Max Reps

D.

Every minute, on the minute, for 12 minutes:

Even Minutes: 5 Power Cleans @ 65% or your 1-RM Clean

Odd Minutes: Row 200 Meters

Phases B-D should take no more than 25 minutes – use no more than 1 transition minute between the phases.

A)
185, 205, 225, 245 x 3
-Woof. All power cleans. Last set ended up being squat

B)
20/9/5/7/5/5

C)
12/6/6/6/6/6

D)
Done at 210
-After the 8th min. I had to take an extra minute. Then I finished the last two sets.


Lots of volume today on VERY little fuel. Tomorrow will definitely be a lighter day.