Front Squats and Pull ups

Sleep:   10:30p-6a Sucked- slept with Stele from about 3am on.  The window in her room rattled every time the wind blew and she must have kicked me three thousand times.  So, I woke up constantly.  I finally gave up around 6am and headed to the gym!


Food:  6:30am coffee with a tiny bit of cream, lunch around noon of mixed greens, EVOO and balsamic vinegar, bread free Turkey meatloaf (4oz), steamed broccoli and mixed roasted veggies, cashews,  zone bar snack and an extremely dry cappuccino around 4p, dinner of mixed greens and various raw veggies, EVOO and balsamic vinegar, steamed broccoli, walnuts, sauteed cabbage and green beans, turkey breast (~4oz) @6:30p, snack of popcorn around 9p


Turns out the Big Dawgs blog follows an on Tues-Thurs, Rest Fri, on Sat and Sun, rest Mon schedule... not ideal for me.  So, I did yesterday's to get a taste and am still trying to decide if I should follow a week behind and rest Thurs and Sun as I always do- or change my schedule. Having to continuously work out alone on Sunday really sounds like a drag,  so I think I'll follow a week behind.  This way I will always know what is in store!


On another note, I coached my first solo classes this week- super fun and becoming more and more at ease!


So today's training was this (although I am going to redo in the coming week in that I didn't increase the weight through the FS sets) :

A1. Front Squat @ 30X0; 3 tough reps; rest 20 sec

120 x 3 x 5 (this is ~85% of my 1RM)

A2. AMRAP Unbroken COVP Chin Ups; rest 3 min x 5

11, 13, 12, 13, 13 (total of 62)

Not terribly exciting- felt good- easy, as in not out of breath.  Grip was fine, no tearing but surprised I didn't get more per round.  Interesting that I increased through the rounds.


Tomorrow is a redo of Sectionals 11.5- should be fun!

Jackie

Wow- a year since writing is really sad- so now that I am coaching and my toddler is in preschool, I plan to put my training log here... no really.


So much has changed but I'm going to pick up like nothing happened- just a big difference in my numbers and times :)


Today I had a lot of time so I started with cleans- my favorite, and decided to end with Jackie.


Sleep:  11p-8a uninterrupted
Food:  10 a Coffee w/ cream, zone bar around 11a, 1p huge salad w/ 3oz chicken and EVOO, snack of 1.5 oz turkey, ~4 almonds, small apple
Dinner: 6 pm 4 oz gf ground beef- farmer salad with apples and sunflower seeds, brussels sprouts
Snack- small bowl popcorn w/ coconut oil and nutritional yeast


It looked like this:


Cleans 2x10- increase each round- fails allowed
95x2x2, 105x2x2, 115x2x2, 120x1xf, 120x2, 120x2


Felt really good today- 120# was easier than expected.


Jackie- did in October in 9:17- today time was 8:36- I'll take it.  My row was much better- paced at 2:15 and felt strong off the rower.


Thrusters: 15, 15, 10, 10 (should have done 10s)
Pullups: 10, 5, 5, 8, 2 (should have done 5s)


Going to start the "being" portion of training from OPT Big Dawgs Friday...

110113

Strength/Skill Work Overhead squat: 5-7 sets of 3

Unfortunately I ran out of time at 65lbs. My sets looked like this:

35x3, 45x3, 55x3, 60x3, 65x3

WOD

In one minute complete

8 ring dips

Immediately followed by max rep power snatches (~70% max not to exceed 115/75lbs)

Rest one minutes between rounds.

Complete 6 total rounds.

Holy God I am in snatch overload. I did 47# snatches and ring dips with the purple band. My score was 57.

My first of many olifting sessions

Feeling a bit like a lost puppy- I essentially followed the warm up Tamara and Shanna were doing. It was something like muscle snatches followed by hang snatches with bar weight. I started with the 11# bar and ended with the 22.

Then to the fun stuff-

Snatch:

I did 6 doubles of 1 from the hang position and 1 from the floor at 47#. The goal was perfect form. Not sure about perfect, but certainly not bad for most. I'm certainly beginning to feel more comfortable with the move.

Clean:

Same as above with 70#. Felt great.

Then the real fun began with a max out on the split jerk. I have been dying to get 100lbs. overhead and finally it happened today. I hit 95 strong x2 and 100 x 1. It wasn't pretty but it counted! Now to perfect it!

Oly session with Shanna

Oh this was too much fun- I'm afraid I may now be hooked! I warmed up with some DU's and a 500m row followed by some mobility.

Then the fun began. First we worked on the snatch which to my surprise wasn't too shabby. I PR'd at 67x1- 10 lbs. over my previous. I am beginning to understand that it is easier to squat when the weight gets heavier.

Then we moved on to the clean- my favorite lift but the one I struggle with the most. I PR'd at 95x1- 15lbs over my previous 2RM.

Hang clean 85#

Slow motion snatch 67#

Clean 95#

100# attempt

All in all it was a great experience!

DT

Strength/Skill Work Box jumps: Complete 5-7 sets of 3 moving up in height only as you can ensure a safe, soft landing on the box and on the jump down as well. Focus on taking off for your next rep from where you land rather than walking around before the next rep.

This was fun- I had forgotten how much fun it is to challenge yourself to higher and higher box jumps! I PR'd at 34"- 4" more than my last PR of 30".

WOD

Complete 5 rounds of the following for time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerk

Due to an Oly lift session with Shanna in the afternoon- I only did three rounds at 65 lbs. It was still really hard! My time was 5:16 for three rounds- so theoretically it would have been 8:45ish. My last time on 8/21/10 was 7:18 at 52lbs.

Team 5k Row...

Strength/Skill Work Front squat: 5×5 @ 3013 For some of you this will mean a new 5RM. For most of you this will be a time to work on technique and speed coming out of the squat. Work up in weight as you feel. Drop back down if you are unable to maintain tempo. Rest ~2 minutes in between sets.

This was a difficult movement for me in that apparently I get my momentum from the descent. Descending slowly really slowed my ascent. Anyway, my sets looked like this (I did one extra for fun):

35x5, 55x5, 75x5, 85x5, 75x5, 75x5

I worked with Miriam and she was awesome- we have so much fun.

WOD

In teams of 3 or 4 complete a 5,000m Row

One rower per team

While one person on your team is rowing take turns completing as many burpees OR double unders as possible with only ONE person per team may be doing burpees/jump rope at a time.

Each burpee =one second off your overall 5k time.

Every three double unders=one second off 5k

Every six single unders=one second off 5k

This was a fun WOD- our overall time was 22:59 and minus burpees/DU/SU was 16:30. Our team was Miriam, Franklin, Chris (from VA) and me. I ended up rowing 1500 m and did only DU's in sets of 20 or so... not too shabby considering I have been struggling with double unders. Miriam was a champ with the burpees and Chris and Franklin rocked it out on the rower.