Post-Regionals

Monday - 120430
Rest and fly back from West Palm Beach.  I can barely walk my quads are so sore.  Touch of Rhabdo and I'm serious.  I couldn't sit down, I just had to fall backwards.  Swelling in my lower legs and ankles was really bad. Study Study.


Tuesday - 120501
Final at 8:30am.  Didn't care and was so ready to get it over with.  I did well on it. yay. Swelling still in my lower legs, ankles, and feet.  Wanted to go for a run so I caught someone going running after the 8:30am class and went with him.  I wanted to go very slow and we did. Ran about 3 miles. By the night time, the swelling was down and my legs were not as sore.  Legs were starting to feel better


Wednesday - 120502
AM
15 min AMRAP
15 Burpess
150m run
30 DU
6 rounds + 15 burpees


Final exam at 11:30.  It was hard and long but I did ok and it's over. Only 1 more exam tomorrow.

PM

BB Gymnastics

1) 5X3 Snatch @ 75% – rest 45 sec.

125 Felt heavy.  Definitely still sore from the weekend.

2a) 4X3 Behind the neck Push Press (snatch grip) – heaviest possible, rest 60 sec.

125, 135, 145, 155

2b) 4X2 Snatch Pull @ 110% – rest 60 sec.

165

Strength

1) 2X10 Back Squat @ 50% – rest 60 sec. 135 Felt easy. Flashbacks of WOD 4 of Regionals though. YIKES.

Conditioning

For total time:

3 rounds of-

20 Pistols (alternating)
3 Rope Climbs 15′

*then

50 T2B

*then

3 rounds of-

20 Wall Balls 20/14#
5 Power Cleans 225/145#

17:25 I did not want to do this but my husband was doing it on his new quest to be fit and so I thought I would jump in.  Just went slow though.  Ended up being hard at the end. My mind does not want to push at all right now. 

Thursday - 120503

BB Gymnastics

1) 5X3 Clean & Jerk @ 70% – rest 45 sec.

140

2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.

115, 125, 135, 145

Strength

1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.  

155, 175, 200

1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

Did not go for max effort but did 20, 25, 30 easy.

Conditioning

4 rounds for total reps of:

2 minute AMRAP of:

40 OHS @ 65/45#
60 Double-Unders

Rest 2 minutes after each round.

70, 71, 59, 81 All OHS UB. Legs did not want to work on the DUs. Ass to the ground because that is what they wanted at regionals and was having more flashbacks to that workout.  ugh.  Hard to push right now.  Probably because I haven't rested. 

My last final exam at 3:30 and I killed it. So glad to be done for the semester. :)

Friday - 120504

BB Gymnastics/Conditioning

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec. 125 (power)
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec. 135 - should be around 140
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95% missed 145 about 6 times 

Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Strength

1a) 4X5 1&1/4 Front Squats – heaviest possible, rest 45 sec.

135, 155, 165, 175

1b) 4X3 Weighted Muscle-Ups – heaviest possible, rest 45 sec.

15lb UB, 20, 25, 25

Conditioning (pain threshold)

5 rounds for total time of:

Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#

*Rest 2 minutes between each round.

Holy crap this hurt.  Took the runs really slow.  

Total working time was 9:18 = 1:56, 1:52, 1:49, 1:49, 1:52 Everything UB.

Saturday - 120505

Happy Cinco de Mayo!!!

BB Gymnastics

1) 12 minutes to establish a 1RM Jerk. I hit 205 about 2 weeks ago.  Couldn't hit 185 today. So sore and this is my 4th day on. In between my shoulder blades is the sorest part.  

Notes: No more than 5 attempts. Yes, you may use a rack.

2) 5X2 Clean From Blocks (just below knees) @ 75% – rest 60 sec.

150 This felt good. I thought it would feel heavy but it didn't.

Conditioning

“Fran”

21-15-9 of:

Thrusters 95/65#
Pullups

Called it a day after this.  I literally had no push on FRAN. I haven't done Fran since October of 2010 so I PRd by over a minute but still not what I know I am capable of. I need some desperate rest and to get my diet back on track.  I have eaten like crap all week. GROSS. I am also so tired lately. I know it's because post regionals and I just got done with all my finals but I really need some sleep. 

Sunday - 120506

REST!!! ....and lots of it.