120731

Back at it.........yikes.  Not being under the bar for a few days really sucks. 


AM
Warm up

1 Minute ME Bar Muscle-Ups

*Then immediately begin-

3 rounds for time of:

120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps

*Then immediately repeat-

1 Minute ME Bar Muscle-Ups

Score should be reported as total Bar MU & time for the triplet.

14, 7:29, 12

Why I thought this would be a good warm up was stupid. Lesson learned.

BB Gymnastics

1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.

140, 145, 150, 155F x about 5 times, 150, 145  That's what I get for not lifting for a few days. UGH

2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

155, 165, 175, 185, 175, 165

PM

Accessories

1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.

145, 155, 165, 170(1)

1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO

145

Conditioning

10 minute AMRAP of:

50′ Burpee Broad Jumps
15 Pullups

7 rounds + 50' Burpee broad jump.  Finished the 8th round.

I was being a little baby on this.  Broke some of the sets of pullups and should not have.  I need to HTFU.  I just felt so tired today from the trip.

CRUISE!

The Cruise was awesome.  

More pictures on my facebook page.


I'll share some of my favorites though.


Thursday, 120726 
Flew to Jacksonvile, boarded the ship and set sail.
Rest day 


Friday, 120727
The ship gym was less than ideal.  At least they had a running track on the sun deck and a few dumbbells 
1 mile run warmup
5 x 10 Push Press with 45lb DBs
5 rounds with 1 min rest between rounds:
10 DB hang squat cleans (35)
20 HR Pushups


5 x 10 HSPU
Went up to the Sun deck to do some DUs
OPT Flight simulator in 50 mph winds does not work out well just FYI.   I did finish though.

Boat docked in Freeport at 12:00 and we headed out to the straw market and to the beach. 

Saturday, 120728

1 mile run warm up

for time:

5,4,3,2,1 Wall Climb

10, 20, 30, 40, 50 Box Jumps (22")

My view from my run coming into Nassau. BEAUTIFUL!

The boat docked in Nassau at 8:00 and we got ready to go out on a catamaran to go snorkeling on the reef.

Sunday, 120729

Warm up on the worst C2 rower I have ever used.
20 sec on 40 sec off for 10 mins
Then back up to the sun deck:
10 rounds
1 lap (0.08 mi)
10 burpees
30 DUs
Wow, why did I think that was a good idea?  It was horrible and 110 degrees up there in the bright sun.


Last day on the boat and a day at sea.


I got lots of great shots of Brad and I during the trip:

It was such a great trip!!!!! 

120725

4:00 AM
Warm-up
800m run

BB Gymnastics
1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
135 x3, 140, 140(f), 135 x3

2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
170, 175, 180, 185, 185(f), 180 x 3

Strength
1) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

165, 170, 175, 180 x 3 sets

2a) 3X10 BB Weighted Step-Up 20″ – very heavy, rest 45 sec.
125 Wow this sucked. Felt my legs wanting to give out.

2b) 3X15 Reverse Hypers – heavy, rest 45 sec.
115 Good Mornings.

2c) 3X8 DB Strict Press – heaviest possible, rest 45 sec.
35lb DBs. Might should have tried for 40s but 7-8 were hard reps.


Holy crap my traps are done. Sore from KB snatches yesterday and today topped it off.  Since I get off work early today, may go back to the gym for some conditioning this afternoon.  Will update if I do.  LAST DAY AT THE HOSPITAL for the internship today.  PTL>>Tomorrow I go on a CRUISE to the Bahamas.  I am so pumped. :)




PM
3 MU EMOM 10 minutes
then
10 20lb WB to 10ft. target EMOM 10 minutes.


I am spent. Ready to go on the cruise. 

120724

4:00 am

I guess I woke up on the wrong side of the bed at 0345 today.  I was just not in the mood for lifting heavy or dealing with the completely shi**y jerk boxes that we have that don't stay together and that move around and I have to reposition after every rep.  It makes me furious that my box owner didn't care to make them the right way nor will ever take the time to fix them but that is another tangent I could go off on.  Yeah I know, kill me now.  People kept trying to make me laugh or cheer me up but I was just not in the mood and the box work takes me forever it seems because of above statements so I got behind and had to skip the front squat work. ugh. This morning was just one of those days where I wanted to cry.  Luckily the 0530 class trainer was there to fix the boxes when all I wanted to do was just kick them. This whole summer has been so hard getting up before 4am to go workout everyday.  It truly makes me appreciate the days I have off and praise JESUS tomorrow is my last day.  I have had a love/hate relationship with this internship.  I have loved the unit I have been on and I have been truly blessed by the people that work on it.  I could definitely see myself on the unit when I graduate in December. But I have hated getting up so early to get my training done and the 12 hour shifts yuk.  Although surprising once I am up and going in the morning, my training usually goes very well. I have hated not being able to spend more time with the people that I love but I guess that is life but I do need to not take for granted the time I do get to spend with them (Time is LOVE).  I am so excited that tomorrow is my last day and I leave to go on a cruise to the Bahamas on Thursday.  YAY! I can finally have a bit of a summer before school starts back with a vengeance late August. 

Warm-up

10 min Airdyne

BB Gymnastics

1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec. DEMO VIDEO
125, 130, 130, 135, 135, 140(1), 140(1)

2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec. DEMO VIDEO

145, 155, 160, 165, 170

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there. 

Back Squat: EMOM for 7 minutes – 2 reps @ 90%

Notes: Percentage is based off of 120515

205. Might should have gone 210 or 215? Hard to make that call and I was pressed for time. 

Conditioning

For time:

Row 500m (ALL OUT – do not pace knowing more work is coming)
-rest 1 minute-
30 KB Snatches 32/24kg
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 KB Snatches 32/24kg

Notes: KB Snatches are total reps of both arms and may apportioned in any manner.

So I didn't have time to play around with the KB snatches for this workout before doing it so I decided from the beginning to start doing singles and just alternate arms each time.  Well, that was stupid.  By the end I was stringing 5+ together on each arm but I didn't start to do that until rep 32 of 50 on the last set.  Had never done KB snatches with more than 35lbs. They sucked.  Want to redo this because I think I could probably cut my time in half and it takes a heck of a lot less exertion to string them together than to get momentum going again off the ground after every rep.  Oh well, you live and you learn. 

1:52.8 500m row

Like a 4:48 1,000m row. - I know probably slowest in history. Just could not get my legs to work again. 

23:37 total time. Sub 15 for sure if I would have used my brain a little. 

Had to skip Front Squats so I will do those tomorrow morning.

Work 7a-7p at the hospital.  

I read this today off Jonathan Adam's blog of training and I love it.  It is so true!!

This sport never allows you to rest, you are at it’s mercy, because it constantly asks more and more from you.  At the moment you think your ready, there’s either someone else more prepared than you or someone who is willing to outwork you.  This sport only gives you glimpses of satisfaction, but those glimpses are what makes us continue to work harder!!

I don't know him personally but he has some great stuff to say about the games where his team competed and placed 14th.  (CrossFit Hard Core) http://jonadamsblog.com/

120723

4am
Warm-up
1 mile run

BB Gymnastics
1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.
135, 140, 145, 155 (a few misses but at least I got 3 reps today because couldn't hit this for the life of me on Friday.) 150, 145
2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.
145, 155, 165, 175, 165, 155 Nice and easy. Fatigued though from the snatch.
Accessories
1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
145, 165(4), 165
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO
125, 145, 155 Didn't know about these so just tried them out starting at 125.
Conditioning/Skill
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
Max Distance HS Walk or ME Shoulder Touches DEMO VIDEO
ME UB Double-Unders

Notes: HS Walks should be performed if you can ambulate more than 10′ unbroken. If so, you may take 3 attempts to get your longest unbroken walk each round. If you are still learning the movement you may make a few attempts at HS walking, but then accumulate as many unbroken shoulder touches as possible each round.

16/full basketball court (length wise) + 15ft./ 68 got tripped up.
10/full court/ 56
8/ full court/56
6/15ft. short of full court/ 65
6/full court/ 68 

Don't know what happened on the DUs. Forearms were blown up from all this though. This hurt worse than I thought it would.

Work 7a-7p at the hospital.

Fri-Sat, 7/20-7/21

Friday, 120720


AM
Warm-up
10 min Airdyne
800m run

BB Gymnastics

10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.

Notes: Percentage should be by feel. All reps should feel relatively heavy, but fast. DO NOT work to a 1RM. You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

170, 175, 180, 185, 190, 190, 195, 195, 200, 200, 205

Strength

1) 15X1 Banded Deadlifts @ 65% Bar Weight + 25% Band Tension – rest 30 sec.

Notes: The bar should be loaded with 65% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

215/225 with blue band wrapped around the bar 3 times.

2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes

Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly (counts = seconds).

95, 100 x 4 sets.

Conditioning

7 rounds for total working time of:

Run 200m
5 Hang Snatches (full squat) @ 155/105#

Rest 1:1

1:30, 1:31, 1:26, 1:24, 1:25, 1:23, 1:22 = 10:01 total working time. This felt good. Hang snatches felt good and light.

PM

5 rounds for time

2 MU

4 Power Clean (225/155)

6 T2B

5:42  Great Day!

Saturday, 120721

BB Gymnastics

Take as long as you’d like to establish:

1) 1RM Snatch 

Could not even snatch 155 today.  Got under it a few times and then it got forward. I'm so angry.  Maybe I was just having an off day. I have hated all this block work and I just felt like it was not helping me.  I don't know. Maybe it's because I was doing it wrong or because I don't have a coach.  Who knows but it made me furious and sad. 

2) 1RM Clean & Jerk

Notes: These are from the floor. If you take more than 30 minutes to complete the Snatch, the recommendation is to rest a half hour before starting the Clean & Jerk. If this is not possible, then try to limit yourself to 15 minutes to complete the Snatch testing.

Couldn't get under 190.  185 felt great and easy. SEE ABOVE STATEMENTS about snatch.  Feel the same about this. 

Conditioning

“Fran”

21-15-9 of:

Thrusters 95/65#
Pullups

For time.

Was over it.  2:42. Just disappointed. Got chalk in the 15 round.  Last time I did a 2:59 so I guess I could say improvement but not my best at all.

Now to the lake where I need to get away and relax. 

120718

4AM

Warm up

1 mile run.

 

BB Gymnastics

10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
DEMO VIDEO

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Up to 140 (3 sets).  5lb PR but was not able to hit 135 last week= yay.  Did not go for 145 because I wanted to get 140 solid.

Strength/Skill

Notes: If you can perform more than 15 Strict HSPU or Pullups – using 2012 Regionals standard for HSPU – then add a weight vest.

1a) 4 X ME Strict HSPU – rest 45 sec.

15lb vest - 20 reps, 20lb vest - 17 reps, 25lb vest - 15 reps. :)  Love these obviously.
1b) 4 X ME Strict Pullups (any grip) – rest 45 sec.

15lb vest - 12 reps, 20lb vest - 10 reps, 25lb vest - 9 reps
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

Did them with no weight and did 4 X 15 Good Mornings at 95, 105, 105. 

Work 7a-7p at the hospital.  My back is super sore, as usual.

120717

4:15 AM
Warm up- 5 min Airdyne
BB Gymnastics
1) 7X2 Clean off Blocks (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.

Notes: Complete 2 Cleans, then 1 Split Jerk after the 2nd Clean.

Up to 180 for 4 sets :(. Wow, I am so sore from yesterday.  180 felt way heavier today than it has in a while. I am just off this week for some reason.  Last week I got 185 for 3 reps + 2 jerks. yikes.

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.

Notes: Percentage is based off of 120515

205 x3, 220 - Felt so heavy so I stayed there for 3 reps. So discouraging. :(

2) 5X1 Push Press – heaviest possible (1 or 2 misses are ok), rest 2 minutes.

125, 135, 145, 155F, 155, 160F x3.  Probably 10-15lb PR.

Conditioning
3 rounds for time/reps of:
5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#
*Rest 1 minute.
1 minute ME Burpees
*Rest 1 minute, then begin the next round.
1:46/17 burpees, 1:31/20 burpees, 1:27/23 burpees = 11:55 Total time including rest/ 60 burpees.  Should have gone touch and go on the squat clean thrusters but my inner legs and quads are so sore that I just dropped every rep and immediately picked it back up. Hit my foot on rep 38 of first set of DUs.  All others UB.  95 felt so light surprisingly. This was not too bad.  Could have done more rounds but was glad not to.

Work 7a-7p at the hospital.

120716

AM

BB Gymnastics

1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.

Up to 150. Form sucked today. I got 150 for 3 off blocks last week at 5am so maybe it was just an off day today. 

2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec. DEMO VIDEO

175, 185, 190

2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.

145, 155(3), 155

Conditioning:

"Bull"

Two rounds for time of:
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

UGH. Did not want to do this but sucked it up and did.  Moved at a snail's pace and knew I was going to come back later to do Elizabeth.  54:15.

PM

Strength

1a) 3X7 “Strict” Banded GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video  Completed with purple band.
1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec. Completed.

Conditioning

“(power) Elisabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

Was feeling like crap and did not want to do this at all. 4:15. I broke my power cleans so much and I know sub 3:30 is possible.  Sometimes I was doing singles on the power cleans.  If I was at the games, I wouldn't even want to know what my time would be = exciting!  MORE motivated now than ever to make it because I know I could hold my own out there and do well. I'm so excited to see where my training is going to take me and where I'm going to take my mind and body in the future. 

7/13-7/14

Friday, 120713
AM
Warm up:
1 mile run slow and easy.  Legs feel like bricks today.

BB Gymnastics
7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

No blocks. Up to 195 for 2.  Did 200 for singles twice but could not reset after I caught the bar.  Wish I had blocks because catching 200 more than once in the rack is unacceptable= might break my back and I feel like I could do more if I had blocks. Ours are broken. SIGH.

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

205 + blue band wrapped around 3 times. This felt good and better than it has in a while.  Maybe I'm getting better at deads. I need it!!  I have steadily gone up about 10 lbs each week and will continue to do so. :)

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.

95, 100, 100, 100, 100

Conditioning
4 rounds for total working time of:
Run 400m
20 Pullups
*Rest 1:1 between each round.
2:25, 2: 19, 2:10, 2:12 = 9:06 
UB on the PUs obviously. Felt light and easy so I tried to push it a little more on the run.  A friend of mine did this with me and she said that I have improved on my running a whole lot. yay! PROGRESS!  I'm really trying. I feel better while running too and I am able to push myself. I hope I am getting better.

PM
Hiked out to Lake Nichol in north Tuscaloosa.  Swam across.  I think it's about 300-400m.  Then did some MUs on a tree where we hung some rings.  Tried to HS walk up the side of a hill.  Then I was tired and knew I had to work the next day so I decided to call it a day.  While hiking back out, (1 mile at least) had to jump about 5 ft off a rock onto some more rocks and completely twisted my left ankle outwards.  I was by myself because I left all my buddies back at the penninsula.  I even heard it pop.  Told myself I was ok and to get it together because I still had about 400m to go in the woods on the trail.  I made it out and got home.  Immediately started swelling.  Went to bed with a Lortab it was hurting so bad and just told myself I would be fine. 

Saturday, 120714
I woke up this morning and could barely bare any weight on it. It was 0350 and I decided to go to the gym anyways because I wanted to get the work in if I could or atleast do something active and because NO ONE ELSE IS RESTING SO WHY SHOULD I?!  I was literally cursing while trying to put on my socks and shoes and almost in tears. 

4:30am-No one in gym or coming to gym on Saturdays so I knew I needed to be careful.
Warm up:
Short on time and my ankle: 5 min Airdyne.

BB Gymnastics
1) 7X1 Hang Snatch (just below the knee) – heaviest possible with near perfect technique, rest as needed
Got up to 140 even with a bum left ankle and was bearing all my weight on my right leg.  Could not hit 145. I think I was scared a little because of my ankle so didn't go for it all the way. 

2) 7X1 Hang Clean (just below the knee) – heaviest possible with near perfect technique, rest as needed
Got up to 185 easy.  195 scared me when I pulled it off the ground so I stopped there.  I was at the gym by myself and I was just having mental images of something horrible happening when I pulled to get under 195 and my ankle would break or something terrible like that.  Called it at that and moved on. 

Strength
5X2 High Bar Back Squat @ 90% – rest 90 sec.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

215. Very happy with this.  Might should have gone heavier but there was no way I was going to without a spot or at least somone there in case something happened.

Conditioning
3 Power Cleans 185/120#
50 Double-Unders
15 DB Thrusters 60/40#
6 Power Cleans 185/120#
50 Double-Unders
12 DB Thrusters 60/40#
9 Power Cleans 185/120#
50 Double-Unders
9 DB Thrusters 60/40#
For time.
Took it easy because of my ankle. Used 125# because I knew it would really feel the same as 120# and 45# plates were already on the bar and I didn't want to change it.  Ankle hurt on DUs but just tried to jump on my right ankle. I was being a little baby on the DB Thrusters.  Those jokers were hard and I broke them up all but the last set = stupid.  I need to HTFU. 9:00 ugh. I know. Horrible.

Really want to try some of the events from the games.  Medball/Parallete HSPU workout looks freaking awesome. I would have to do it with an 80# stone but I could try to make it about the same.  I think I can rock that one out.  I also need to try the track triplet. I love bar MU so I think this would be a good one for me as long as I could keep calm and try to push on the run.  Maybe I will get to try them soon.  Did some parallete HSPU to 12in deficit. Got 3 and had to go change for work. :)

Work 7a-7p at the hospital.

7/11-7/12

Tuesday, 120711
AM
II have been warming up with a run, row, airdyne, or bike every day for about 2+ weeks and have loved it and it helps me get sweating and warmed up a whole lot better so I will start to put that in as well.
Warm up:
1 mile run
10 min Bike

BB Gymnastics
7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

I suck at this. The 3 stop part is always easy then when I get to the high hang something goes wrong.  Could not hit 135 today = stupid. Oh well.  Hit 130 for 2 sets and then worked my way back down with sets at 125 and 115. Got to get better at this high hang.  I hit 140 for 2 like 2 weeks ago so I don't know what is going wrong with the 3stop and then the hang snatch?  I guess I need to video.

PM
Warm up
10 min Airdyne
Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.
Did these on paralettes.  I thing the first set was at about a 6-7in deficit. Got 4/4.  Second set moved to about a 4in deficit.  Got 5/5.  Moved to about a 3in deficit. Got 5/6.  Moved the paralletes in to 10 inches wide on the last set.  Felt so weird.  Got 3/5.

1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
35, 40, 45, 50- almost failed on the 5th one.

1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec
Subbed good mornings at 115.  Ouch.  My back is still sore from Monday's deads.
Also performed reverse hypers with no weight off the back of a GHD since I have no reverse hyper.

Wednesday, 120712
5am
Active Rest Day
20 GHD
3 min Row
3 min Airdyne
3 min Run
I did 3 rounds +20 GHD in about 40 minutes.  Moved pretty slow but just wanted to keep moving.


Work at the hospital 7a-7p.


Would have loved to complete that Triathlon at the games. It would have been so hard but such an honor to be there and to do it.  I wish I was there so bad. I also would have loved to hit that O course.  It looked like so much fun and right up my alley. :) Proud of all the athletes there!!!

120710

Wow! Surprise! Can't believe the GAMES start tomorrow.  What a curve ball. YIKES!!  Safe to say I might be one of the people coming out of Day 1 in last but not because I didn't fight like hell and give it all I had.  Time to do some work and get better at everything especially running!!

4am

BB Gymnastics

1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.

Notes: Complete 3 Cleans, then 2 Push Jerks after the 3rd Clean.

145, 165, 170, 175, 180, 185 = super happy about this.  It was definitely hard but felt smooth. :)

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

200

2a) 3X5 Push Press – heavier than last week, rest 60 sec.

130, 135, 140 - Never failed so need to go up.  140 was hard though for 5.

2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO

235

Conditioning

Run 800m
100 KB Snatches 24/16kg

Notes: 50 each arm. Use any combination of reps to get there.

For time.  12 something.  Had to run up and down stairs on the run and did the KB snatches in sets of 5 on each arm.  Did not really try to kill myself on this.  Sets of 5 were easy and manageable.

Work 7a-7p at the hospital. 

I came home to find the most amazing meal ready for me on the dining room table.  It was prepared by my husband and it was exactly what I needed tonight after 2 very long days at the hospital.  Thank you from the bottom of my heart. My mouth waters just looking at the picture. YUM! 

120709

4am

BB Gymnastics

1) 5X3 Snatch off Blocks (just below the knee) – heavy but fast, rest 60 sec.

up to 150 :)

2a) 3X5 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO

170, 175, 180

2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.

125, 135, 145(4)  This hurt.

Strength

1)5X3 High Bar Back Squat @ 80% – rest 60 sec.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

200

2a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video

2.5, 5, 10

2b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.

completed.

Conditioning

4 rounds for total working time of:

5 MU
20 Burpees
7 Deadlifts @ 315/225#

*Rest 1/2:1

I suck at heavy deadlifts. UGH. Everything UB except for the deads which felt about like 265 today and except for the first round were all singles.  omg.  Rounds were about 2:25-3:30.  Total time was about 15:35 or something like that.  Working time would subtract out 1/2 the rest. Wow I suck at heavy deadlifts.  My back is getting stronger slowly but surely.....I need it to get better faster. 


Work 7a-7p at the hospital.

On a different note: I am soooooo ready for the OLYMPICS!!!!!