12.3

Sleep:  10p-6a, uninterrupted
Food:  Coffee with cream 7am, refuel and protein shake after 12.3 ~9am, 11am lunch of the usual salad with mixed greens, eggs, bacon, balsamic and EVOO, some fruit, popcorn with nutritional yeast and coconut oil ~3:30p, dinner around 7p at Early Girl Eatery of sauteed trout with cucumber salad, small side salad, and green beans, 9p snack of arctic zone ice cream.


Training at 7am


12.3


Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

338 (9 rounds + 15)

Felt good about this. Didn't put the bar down until the last round- this was my strategy, to rest in transition. T2B UB until last round. Box jumps UB.

TGU's and DU practice

Sleep:  10p-6a
Food:  6a coffee with touch of cream, lunch @11a of large mixed green salad, shredded chicken, roasted veggies, balsamic and EVOO, ginger carrots, and kale chips (I'm obsessed with GreenLife's in house made kale chips!)  Bowl of popcorn @4p, dinner @7p of mixed green salad from Homegrown with blackened chicken, sunflower seeds, and grilled apples, with a side of collards and beets.  Pre bed snack of arctic zone ice cream with mixed nuts!


Training at 10a and 5p

50 TGU not for time

(work on stable scapulae and push through heels)

Complete w/ 1 pd, sets of 5 per arm at relaxed pace- felt good

+

DU speed practice - 5 min - sets of 15 minimum

30, 39, 24, 19, 43, 33, 22, 30, 36, 36= 312


Rest Day Tomorrow!

More catch-up- Heavy cleans

3/7/2012


Training in am:

for time:

15 squat clean - 95#

21 toes to bar

15 power clean - 95#

21 wall balls - 14# to 10' target

15 jerk - 95#

21 burpees

13:12

Shoulders were on fire from dips yesterday- the descent for the cleans felt impossible, so no TnG. I was in my head about his before it started and performed as such. That being said- I did all WB's in sets of 10- this was a HUGE improvement. T2B and burpees UB.

Ugh- onward.

Sleep:  11p-7a
Food:  I've been starving all day, starting after training (which was mostly heavy for me).  7am coffee with cream, breakfast snack @8am of hard boiled egg, apple and few nuts.  Refuel post workout ~11am, lunch of huge mixed green salad with mixed veggies, kale, some fruit, balsamic vinegar, EVOO, and shrimp, bag of kale chips, balance bar ~3:30p, small apple @4p, dinner of cooked peas, carrots, vinegar slaw, and pot roast, @6p, popcorn with nutritional yeast and coconut oil


Training at 10:30am

A. close grip bench press - build to a tough 3 in few sets; rest as needed

85

B. AMRAP 1-3 unbroken dip ladders in 5 min (add 1/4 BWT)

2 rounds, + 2 "broken" rounds- failed on 3rd set of each (10#- couldn't do 1/4 BWT= 115)

C. 3 strict chin ups/6 COVP chin ups/9 CTB chin ups; rest 120 sec x 5

Strict and COVP UB- c2b brutal

My shoulders are insanely sore after this- lifting my arm feels impossible.

I made it to Sunday- GHD's, WB and DU

Sleep:  10p-7am
Food:  Coffee w/ cream at 7am, lunch of mixed green green salad with olives, onions, tomatoes, and cucumbers, 3 fried eggs, and a bowl of mixed fruit with oil and vinegar, zone bar at 2p, bowl of popcorn with nutritional yeast, coconut oil, and small amount of turkey ~4p, dinner of HUGE mixed green salad with mixed fruit, pecans, oil and vinegar, and chicken thighs, arctic zone ice cream and mixed nuts before bed.


Training at 10:30 am


Skill work


So, yesterday there was more to my workout than 12.2 but I (and Becca) realized this much too late- so we added some of it to today's in the form of skill work.  


This is what was programmed AFTER the 12.2- WTF!!!

for time:

15 hang squat clean thruster - 1.5/1 pd KB per hand

10 L Pull Ups

12 hang squat clean thruster - 1.5/1 pd KB per hand

10 L Pull Ups

9 hang squat clean thruster - 1.5/1 pd KB per hand

10 L Pull Ups

6 hang squat clean thruster - 1.5/1 pd KB per hand

10 L Pull Ups

3 hang squat clean thruster - 1.5/1 pd KB per hand

10 L Pull Ups

L pull ups- these I have never attempted but didn't find them that much more challenging that regular pull ups, that was inspiring.  I did sets of 4- not too bad at all, most dead hang but worked on mixed grip kipping as well.


1pd KB squat clean thrusters were hard- the hard part was the clean (I was expecting the actual thruster to suck more).  Shanna gave a great cue of "thumbs to collarbones" that made them MUCH easier.  Anyway, we started by warming up with 18#, then 30#, then 35#- did sets of 5- back and fourth with the L pull ups.  Fun for the whole family.  


Then to today's training:

AMRAP in 20 min:

10 ghd sit ups

20 wall balls - 20/14#

30 double unders


This is my kind of WOD- I love longer AMRAP's because I am a pacer- and I usually find my good pace around minute 10.

8 Rounds + 10 GHD + 10 WB

Finally able to continuously link 10 WB- that was huge for me. WB, sets of 10, GHD UB- DU mostly UB. Good day.

12.2

Didn't sleep terribly well- was nervous about 12.2-  
Can't remember what I ate:(  

Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch 45 lbs
30 Snatch 75 lbs
30 Snatch 100 lbsMax Rep Snatch 120 lbs

So I wasn't sure how long it would take me to move through the 75#, but I knew I had to get all 60 reps.  I didn't have any expectations to get 100# as that is 10# over my PR- and with the snatch, that's a lot!

So, I completed the first 30 reps in about 60s and proceeded to the next 30.  That took me another 5 1/2 minutes and then I had  copious time to stare at the 100# bar- ugh!

Onward.   

Sleep:  11p - 6:30a
Food:  7am coffee with cream, lunch salad of mixed greens, walnuts, ginger carrots, balsamic vinaigrette, and chicken, bag of tahini kale chips, mid afternoon snack of popcorn with nutritional yeast and coconut oil, deli turkey and some nuts, dinner of breadcrumb less meatballs with marinara sauce, grilled asparagus, mixed nuts and small mixed green salad

lunch

Training at 10am:

A. snatch practice - 15 min - light and heavy load TnG work
Snatch practice- TnG 3 sets of 10x 45# (each ~20s), then did 30 UB @45# (70s)- felt good, ~70 seconds- recovered quickly.  Practiced changing plates- did sets of 3 TnG at 75#- felt easier than usual-100# didn't budge (mainly because my brain said no)

B. Rope Ascent leg less - 15 for time - 20'Rope ascents: 15 on a 15' from standing position- used legs

C. ghd sit ups - 15 x 3; rest 45 secghds - fast and ub


My plan for 12.2 is to get through the 75# with enough time to focus on trying to get 100#, at least once :)