UPDATE

So I have been a little MIA lately but I'm back and I will give you an update on all the training that has happened lately.

120307

REST DAY

120308 

BB Gymnastics

1) 10 minutes Hang Snatch technique work.

Notes: All reps should be caught in a squat and the loading should be light. DO NOT attempt anything heavy.

Got up to 105. 

2a) 4X3 Snatch Balance – medium/light, rest 60 sec.

Sets got up to 125.

2b) 4X3 Tempo Snatch Grip Deadlift – medium, rest 60 sec.

Notes: 3 counts (seconds) to the knees, quick to the hips and back to the knees, 3 counts (seconds) past the knees to the floor.

Stayed at 115.

Conditioning

5k run around campus.

120309

OUTLAW TRAINING CAMP - Kennesaw, GA

Met up at CrossFit Kennesaw at 6pm for a lifting session.  Focused an hour on snatch and an hour on clean and jerk.  No PR but very close and cleaned up a lot of technique. I was very hungry also so I was ready to get to the amazing food the Brandon Phillips made that night - bacon wrapped deer tenderloin, bacon wrapped asparagus, sweet potatoes, grass-fed burgers ..... AMAZING!

120310

Had to be at CrossFit Kennesaw at 9am to go over 12.3 strategies and break up into heats.  

12.3 - 10 rounds + 19 reps. So basically I did horrible.  My set up was not ideal and I was having to walk around people- not cool.  Also, this past week had been one of the most emotional weeks of my life so far and I let that affect me.  NEVER AGAIN will I let it.  I learned then and there that I have to trust the athlete that I am and trust why I am at this point. I didn't get here because of other people but only because of my hard work and effort.  

Then there was about a half hour that we focused on handstand walks and I demoed while Talayna Fortunato taught the session.  

Then 3 rounds for time:

10 HSPU Regionals standard

20 WB

50 Air Squats

Then 10 minutes to find your max of:

10 power clean + 1 thruster

125 successfully, got 135 for 10 reps then couldn't thruster it.  Should have just started at 135.

So we were then done for the day and went to eat and hang out for the night.

120311

Back squat session - learned I had been doing Low Bar Back Squat completely wrong. 

Then 1.2 mile run up Kennesaw mountain followed by 25 burpees.  I did not come in last place which was a miracle.  This was horrible by the way and I think my legs are still sore 3 days later from it.

CAMP was amazing. I learned so much about myself as an athlete.  

120312

Strength

1) Back Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 2-3 minutes between sets.

150, 175, 190, 190

2a) 3X8 Supinated Bent Over Rows – heavy, rest 60 sec.

135, 145, 150

2b) 3X8 Weighted GH Raise – heavy, rest 60 sec.

10, 15, 10

Conditioning

5 rounds for time of:

6 Muscle-Ups
9 Front Squats @ 185/120#

8:36 All Front squats unbroken.  Still sore from the camp this weekend. MU got hard fast and my heart rate got up so quick. MUs were 6/3,2,1/2,2,2/2,2,2/3,2,1 Happy with my time though.

120313

AM session:

Conditioning

40 Wall Balls 20/14#
30 Pullups
20 HSPU
30 Wall Balls 20/14#
20 Pullups
10 HSPU
20 Wall Balls 20/14#
10 Pullups
5 HSPU

Notes: HSPU are Regionals standard, kipping is allowed.

For time. 8:58.  I went at it at about 85% effort. I focused on the Wallballs and getting them to 10ft exactly every time.  This felt great.  All HSPUs were strict and unbroken except for the first set 10 strict, 10 kipping. 

PM Session:

BB Gymnastics

1a) 7X2 Hang Snatch High-Pulls + 1 Hang Snatch (full squat) – heaviest possible, rest 60 sec.

85, 95, 105, 115, 120(F), 120, 125 I felt I might should have tried 130 but was running out of time.

1b) 7X3 Snatch Grip Behind the Neck Push Press – heaviest possible, rest 60 sec.

95, 115, 135, 145, 150, 155(2), 155(2)

Conditioning (pain threshold training)

5 rounds for total time of:

Row 250m
25 Perfectly Vertical KBS 32/24kg

*Rest 2 minutes between rounds.

2:03, 2:05, 2:37, 2:13, 2:14 Total working time: 11:12  Ouch this hurt like hell.  Grip was gone. 

Rest 10 total minutes, then:

4X200m Sled Drags – heaviest possible, rest 1:1

Notes: Drags should be performed Westside style. Heels down and pulling with the hamstrings. Do not run with the sled. Simply power walk heel to toe every step. Do not use so much weight that you must push off of the balls of your feet. HEEL TO TOE.

I think I used 150# and did not time. It was slow and it hurt.

Feeling very good about training and I am super pumped for regionals. 

WIN from WITHIN!!!