Tues-Thurs, 4/17-4/19

120417

BB Gymnastics

1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec. 130
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

Strength

1) 12 Minutes to establish a 1RM High-Bar Back Squat.
Notes: Take no more than 4 attempts. Start at approximately 80-85% of your old 1RM, then work to 90-95%, then either match or beat your old PR. 

225, 235F, 230F  Never maxed HBBS before so didn't know what it was before. 

2) 3 X ME Strict HSPU – rest 2 minutes.
Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.

25, 18, 16

Conditioning

3 rounds for time of:

100 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 155/105#

9:10.  DU were slow.  First set of 100 UB, then had to break, everything else UB and easy. 

120418

BB Gymnastics

1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.
Notes: There will be a 10 Burpee penalty for every missed rep.

115 no misses.  Might should have tried 120 but if I went off my true max I should have only done 108 so I am very happy with this.

2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%.
Notes: There will be a 20 Burpee penalty for every missed rep.

150 no misses.

Strength

1a) 3 X ME Bench Press @ 75% – rest 60 sec.

125lbs.  Might should have gone a little lighter.  11, 8, 6?

1b) 3 X ME Strict C2B Pullups – rest 60 sec.

Notes: If you know you have more 10 reps, add a 20lb vest. If you know you have more than 20, add a 40lb vest.

10, 9, 8 no weight

Conditioning

25 Wall Balls 20/14lb
40 Absolutely Vertical KBS 32/24kg
40 GHD Situps
25 Wall Balls 20/14lb
40 Deadlifts 225/150lb
40 T2B
25 Wall Balls 20/14lb

For time.  15:24 Was not feeling this.  Did not have it in me. 

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Extra 120418

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

Group 1 Conditioning

3 rounds for total reps of:

45 sec. ME Hang Squat Snatch @ 115/75#
-rest 15 sec.
45 sec. ME HR Pushups
-rest 15 sec.
45 sec. ME Pullups
-rest 15 sec.
45 sec. ME Burpee Box Jumps 24"
-rest 15 sec.
45 sec. ME KBS 24/16kg
-rest 15 sec.

239 reps.  No warm up just ready to get it over with. Looked down after I finished because the KB was feeling heavy and found out I had been using a 44lb.  yay. I have more in me, I'm just tired and need some rest.  Huge test tomorrow and kinda stressing about it is not helping.

120419 

REST! 

I had my Obstetrics HESI today and I passed.  It is pass or fail.  You have to make a 900 to pass and I made an 1130!! So excited!!  I have 2 more (Pediatrics and Community Health) next week before I take off to West Palm Beach for REGIONALS!!! By the way, did you see the workouts?  I am super pumped. 

**Be strong and courageous. Do not be afraid or terrified because of them, for the LORD your God goes with you; he will never leave you nor forsake you.”

- Deuteronomy 31:6

Fri-Mon, 4/13 - 4/16

Friday, 120413

AM:

15 min AMRAP:

5 pull up straight to 5T2B

50ft HS WALK

5 WB (20lb ball to 10ft)

5 KB (53) completely vertical

7 rounds with about a 50 seconds to spare.

PM:

Run 800m
30 Muscle-Ups
Run 800m

For time. 14:21 If my run didn't have to go up and down stairs I know I could have gone faster.  MU were about 5 minutes or less.  Only failed on 1 rep. MU were 6-3-3-3-2-2-2-2-2-2F(1)-1-1-1. Good stuff. I know I have more in me.  Was feeling tired. 

Saturday, 120414

This day was horrible.  

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch. 135, 145F. 

Notes: Take no more than 5 heavy attempts.

2) 15 minutes to establish a 1RM Clean & Jerk. 175 easy, didn't even attempt 185

Notes: Take no more than 5 heavy attempts.

Strength

1X20 Back Squat  185 OUCH!

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning

21-15-9 reps for time of:
Deadlifts @ 315#/205#
Box Jumps 30”/24”

7:06 totally embarrassing.   I think about 2 minutes slower than at Regionals last year.  Was not feeling this and my back was trashed from the above work.  Whatever. Totally over it.  I think I was doing singles on the set of 21.  Ridiculous.  Box Jumps were games standard and just pure rest. 

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Extra 120414:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number. I rested 1 hour because I wanted to get done for the day to go to the pool.

Group 1 Conditioning

3 rounds for time of:

50 Perfectly Vertical KBS 24/16kg
30 T2B
15 HSPU

Notes: HSPU are Regionals standard. Kipping is allowed.

16:56 Super super slow. All HSPU were strict and felt so easy.  Grip was gone. OVER IT!


Monday, 120416
AM:

BB Gymnastics

1) 5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec. 105#

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

Conditioning

For total working time: This was awful and hurt so bad!

Run 400m Actually about a 450m.  2:02
-rest 2:00
Row 500m 1:56
-rest 2:00
Run 400m 2:10
-rest 1:30
Row 500m 2:05
-rest 1:30
Run 400m 2:18?
-rest 1:00
Row 500m 2:06

Notes: These should be all out efforts. Keep track of each round and if there is greater than a +/- 5 second differential between any round there is a 25 Burpee penalty.  I completed 100 burpees. 

Midline

1a) 3X5 TGU (5 UB each arm) – heaviest possible, rest 45 sec. 35# for 1st set, 44# for the other 2 sets
1b) 3X15 Strict T2B – rest 45 sec. completed

PM:

5 sets with 2 minutes rest between sets:

10 HSPU (regionals standard) 

10 Pullups

50 DU

Each set was sub 1 minute. All HSPU were strict and everything felt good.

then, 3 rounds for time:

5 strict L pullup

10 OH walking lunge (45/25)

Don't know my time but quick. Only broke on last set of Ls.

120411

BB Gymnastics

1) Snatch: 3X1 @ 80% – rest 60 sec. 125
2) Clean & Jerk: 3X1 @ 80% – rest 60 sec. 160
3) Snatch Pull: 3X2 @ 90% – rest 60 sec. 155

Conditioning (pain threshold training)

Compare to 120211

5 rounds for total time of:

Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 3 minutes.

Notes: This entire WOD should be performed with a 20/10# vest.

2:39, 2:41, 2:41, 2:39, 2:38 = 13:18 

Total time = 25:32  

I improved my time by over a minute and a half.  Very nice progress.  It still hurt like hell especially since we did Elizabeth (squat cleans) and rows and rope climbs yesterday.  My legs are completely shot!

Strength (time permitting)

1a) 3XME Bench Press @ 70% – rest 45 sec. 

115 - 11, 10, 8

1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

completed on GHD with red and purple bands

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Extra 120411:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

Group 1 Conditioning

3 rounds for time of:

7 Stones to Shoulder @ 150/100# (or as close as possible) All I had was 73#
14 C2B Pullups
21 Box Jumps 24″

6:13 Moved incredibly slow on this because I am so sore.  Blah.  Feeling better from the competition though finally.  SO ready for a rest day. 

120410

1. I got no sleep last night. I am very frustrated about this.  I'm about to go insane so 1st priority when it comes to training right now is getting more SLEEP.
2. My CNS and body are still shot from Saturday.  I layed on a Lacrosse ball for like an hour tonight and almost vomited because I was in so much pain.  yikes. 
3. Clinicals all day today at the hospital that started with me waking at 6am. I went straight from the hospital at 2 to the gym to workout. Soooo tiring and it was a super boring day :( No one was having babies today. So with it being boring, the time passed so slow. 
4.  All in all makes for me a very tired person today and just in general lately.  Hence, feeling like complete CRAP today on my conditioning.


I say all these things to justify my crappy performance on workouts today.  Really I just need to HTFU!  But I am scared about my lack of sleep.  I have to get that dialed in like yesterday.

BB Gymnastics

1) Power Snatch: 5X1 @ 70% — rest 75 sec. 110
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.  140
3) Clean Pull: 3X2 @ 90% — rest 60 sec. 185

Conditioning

For total time:

“Elizabeth”

21-15-9 of:

Squat Cleans 135/95#
Ring Dips

6:29 Not sure if it i a PR, I think it is. I felt like complete sh*t on it.  CNS and body still feeling the comp this weekend.  I know I can go way faster.  

*Rest 2 minutes.

12 Rope Climbs 15′
50 GHD Situps
Row 1K

14:07  This felt awful and I was so incredibly slow. ROPE climbs were at a snail's pace and that row after you have no core or legs left was like the slowest 1K I have ever rowed. GROSS.

TOTAL TIME on CONDITIONING: 22:36  I am pretty much embarrased with these numbers today.  I feel like total crap today.

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Extra 120410:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.  I rested 1 hour because that is all I had time for today.

GROUP 1 Conditioning

15 minute AMRAP of:

Swim 75m
30 Air Squats
15 HR Pushups

5 rounds. Swims were so slow.  Air Squats and PU were great, fast and never broke.  Swims, on the other hand, were awful.  I felt like I couldn't breathe or catch my breath.  Drowning even crossed my mind haha.  This was weird because I have done quite a few swim workouts and today was by far the toughest.  I'm going to blame it on all of the above listed points and conditioning. :) It's been a long day and I pushed through when all my body and mind wanted me to do was to go home and go to sleep.  Also, I worked out by myself. It pushes me to somewhere new each time I workout by myself. It is so hard.  Day could have been a whole lot better but I still finished.  I am so glad this day is almost over. Now to study.  Test on Thursday.