051014

Underestimated this bitch. Sweating buckets after 2 minutes..

EMOM x 10min
Odd 10 TnG Push Jerk 50kg ( No holding breathe)
first few rounds were TnG. Had to rest on my chest towards the end...didn't drop until rep ten though.
Even 10 TnG DL 50KG
this was fine. tried to focus on keeping good form even with light weight

30 min cool down/contemplate life on the airdyne

050914

Really motivated to train with all the regionals hoopla going on. I will be there soon.

A. Power Snatch Cluster, 1.1.1.1 x 2 sets, 4-5 min @ 50kg
did 3 sets, oops. Missed one or two.
B. Power Snatch CLuster, 1.1 x 2 sets, 4-5 min 52kg
1) failed 1st, made 2nd. 2) made both (booyah)
C1. Snatch Pull @ 13X0, 3 reps @ 100% RM x 3 sets, 10 sec 60kg
felt pretty heavy, but powerful in the hips. Not sure if  I would have been able to get under it today..
C2. Walk-in Box Jump Cluster, 1.1.1 x 3 sets, 1:30 min 24"
super easy. fun.
C3. Wtd Bar Dips @ 30X0, 3-5 reps x 3 sets, 1:30 min 36lb
3 repsx3
D1. Back Squat @ 20X1, 5-5-5, 1:30 min - 80kg
failed the last rep on round 2, failed on rep 3 on round 3. Was not wearing belt or wraps
D2. One Arm DB Rows @ 20X0, 4-6/arm x 3 sets, 1:30 min (30 sec b/t arms) 30lb
6/set. Easy

050714

MAP (short end, high %'s)
10 x 30 sec Row @ 85% effort/30 sec Row @ 50% effort
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5 min
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10 x 30 sec Airdyne @ 85% effort/30 sec Airdyne @ 50% effort

Did these outside to get my tan on. Row felt good, tried to stay at or under 2 min/500 for the 85%, which was very attainable for the 30s. First one out of the gate, I was at a 1:45 pace and kind of felt that...AD was tough. Stayed between 60-65 RPM for the 85%

050614

Better training day today. Still feeling a little slowed down, but not nearly as fatigued and sore.

High Hang Squat Snatch off blocks, 2 reps x 6 sets, 2 min - start @ 44kg, add 5kgs after set 3
3x44kg, 1x49kg, fail@54kg, made 1, failed one @ 52kg. Felt relatively stable in the bottom, wish I didn't miss that last rep at 52 kg...
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Prowler Sprint 25 sec ALL OUT @ 90lb load x 4 sets, 5 min b.t sets
Didn't realize how tiring this was until after I was done.
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4 sets @ 97% effort:
7 touch n go Clean and Jerk @ 44kg
7 Burpees
15 sec Run
Rest 6-7 min b/t sets
Difficult to tng the c&j. also noticed that I was not dipping at all to push the jerk up, just to drop under it. 

050514

NOT a good training day today. Body feels very sore, achy, and tired. Obviously it has to do with me competing this weekend. Also didn't eat a lot...and drank Saturday night. blah

A. Push Jerk. Split Jerk, 1.1 x 3 sets, 4-5 min - all tough sets 70,75,77kg
Couldn't even jerk 70 kg. Obviously shot from this weekend. Really infuriating because Saturday i put up 165 like it was no problem
B. Dead-lift Cluster, 1.1.1 x 3 sets, 4-5 min - all tough sets 100,107,110kg
100x3, 107x3, 110x2. Happy with this. couldn't get 110 off the ground for the last rep of the cluster. Definitely all tough sets
C1. High Hang Squat Clean off blocks, 3 reps @ 135 115lb x 3 sets, 1:30 min
had to drop weight from 135 to 115. Zero power in my hips today. Squatting was a struggle too.
C2. Wide Grip Pronated Chin-ups @ 30X0, AMRAP x 3 sets, 1:30 min
5,5,5 these felt good.
D1. HSPU to extra depth @ 20X0, 6-9 tough reps x 3 sets, 1:30 min
6,6,6 (45# plate). Arms were sore, feel like I should have been able to get more, but 6 was the most I could do UB
D2. Supinated Chin-ups @ 20X0, AMRAP x 3 sets,
5,5,4. Supinated grip was kind of uncomfortable. Felt stronger though.

050314 Crawfish Challenge

-Event 1: “Crawdaddy Dash 5k”—5K USAT&F Certified and Timed 5K Run
26:02. Goal was under 30 min. Ran at an 8:23 pace. Ankle didn't really bother me until afterwards, but I didn't stop moving and I don't really think I slowed down much. I took second (in the competition) in this.

-Event 2: Competitors will have 4min to build to a MAX 1 rep “Ground to Overhead”. Can be a Clean & Jerk, Clean & Press, Snatch, etc.
165. I've cleaned 165 before (I think? maybe just 160?) and definitely jerked 165 (not lately though), but haven't put the whole thing together. 165 felt really easy too. I won the event with my starting weight (145), got 155 and 165 easily (push jerk). Attempted 175 twice. First attempt, I couldn't even pull it. Second attempt, I just fucked up and threw it into my throat. Confident I could get 170 fresh though.

At the end of the 4min period, Athletes will have 2min to deload their bars to the proper Event 3 loads, place their weights back into the proper position, and prepare for Event 3

-Event 3: 3min AMRAP (as many rounds as possible) of: 21-15-9 Thrusters 95/65 & Bar Jump Over Burpees. If the Athlete finishes the ENTIRE 21-15-9 set, they will restart at the 21 mark and continue until time expires.
50 reps. Won this even too. Felt worse than it did when we did the longer version in the open.

-Event 4:For Time Chipper; 12min Time Cap
30 Russian KB Swings 2/1.5
50m KB Farmers Walk 2/1.5
30 Box Step Overs w/ Plate 45/25
50m Overhead Walk w/ Plate 45/25
30 Goblet Squats 2/1.5
20 Russian KB Swings
50m KB Farmers Walk
20 Box Step Overs w/ Plate
50m Overhead Walk w/ Plate
20 Goblet Squats
10 Russian KB Swings
50m KB Farmers Walk
10 Box Step Overs w/ Plate
50m Overhead Walk w/ Plate
10 Goblet Squats
can't even tell you my reps on this. Somewhere in the 20 goblet squats..took 2nd (actually thought I got 3rd, but turns out I passed her with my last few squats). Did I game it a little bit? yeah...My back started spasming after the KB swings , ank I knew I could get 3rd place in that event and still win, so I took it a little easy to not kill myself. It was still incredibly hard and painful. I hated every minute of it. Every little bit of strategy I had went out the window. Bright side: still won the competition. Fittest woman of the crawfish festival. what whaaaat

050214

A. Power Clean 1 Front Squat x 3 Jerk x 2; work to a tough set
105, 125, 135, 140, 145. Probably could have done more, but didn't want to blow myself up for tomorrow
B. Back Squat @ 20x1 2.2.2.2 x 4 sets (Cluster sets re rack for 15 sec)@ 70%
147.2#, done. Was supposed to do 85%, but paul said to drop down since the comp is tomorrow.C.Halting Snatch DL, Sn Pulls, High Hang Squat Snatch 1.1.1 @ 120lbs x 6 sets 90sec rest
missed the first 2 at 120, dropped to 115 and got the rest