Thursday, February 23, 2012

Two days of catch-up

Thursday 2/23/2012

Sleep: 11:00- 7:30am uninterrupted!
Food: 7:30am coffee with cream, 11:00am 1/2 balance bar, 2pm lunch of salad with chicken and tomato and cucumber salad, 3p snack of hard boiled egg, nuts and a small apple, dinner of mixed greens salad with strawberries and mixed nuts, homemade kale chips with coconut butter and nutritional yeast, roast chicken and some fruit.  After dinner snack of arctic zero ice cream.

The open was announced last night- a 7 minute AMRAP of burpees with a 6in. vertical jump- this should be one of the easier ones for me.

Training today in prep of the Open:

A. power snatch - build to a tough single fast - NOT a 1RM
65, 70, 75, 80, 85
3 sets @ 95-97%:
15 chin ups COVP
Run 400 m
rest 2 min after set 1, 3 min after set 2

Chin-ups all 10+5
2:20, 2:17, 2:14- 
I tried a new technique for dealing with the burn when running/ rowing/ etc.  I am really practicing dealing with being uncomfortable as that is really what this first open workout is all about.  It's unlikely to "fail" at a burpee, this will really just come down to how uncomfortable you can be... So I kept telling myself to slow my breathing while making my feet move a little faster- it seemed to work in that I did get faster with each round.  Hopefully I can make this work for me on Saturday.  Tomorrow is a rest day- going to do some burpee testing with Becca.

Wednesday 2/22/2102

Can't remember sleep and food :(

Training at noon:

A. push press x 1/split jerk x 3; rest 1 min x 5 - only last set tough
4 rounds- 65, 85, 95, 100
Took a few days off- needed some recovery! Did some push jerk work yesterday, so went lightish today. Worked on perfecting form and TnG.

B. TnG push jerk practice - light and fast - 3 sets b/t 5-10 reps; rest short
55, 60, 65 all x 10

for time:
Row 1K @80%
50 wall balls unbroken

Row 1K @ 100%

First row @4:32.5, 16 WB UB, then sets of 5, second row @4:26, total time of 12:54

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