Sunday Race & Training

Today I ran the Great Race with my mom. It is a 4 mile race and I felt great throughout it. I ran with my mom for the first 2 miles, then the second 2 miles I ran at a faster pace. I finished in around 40 minutes. I was just out there to have a good time and see a lot of people! Running always seems to take a lot out of me, so we will see how I feel tomorrow. I am thinking my hips and calves will be sore.

After the race I did OPT

TRAINING:
Row 10 min @ Z1
+
HSPU - 5 sets of 5 easy; rest short
+
dead hang to inverted on rings - pause at top for 2 sec
(5 reps/set x 3 sets; rest as needed)
+
10 GHD sit ups
10 GHD ext's
rest 1 min x 3
+
AMRAP DU's in 20 sec
rest 40 sec breathing only, no moving x 6

RESULTS:

-Skipped rowing since I went straight from the race to the gym

-HSPU's all unbroken sets of 5

-Completed the inverted ring sets as well as GHD's unbroken.

-DU Results:
37, 38, 40, 35, 35, 28
*The first 3 sets felt great, I had 1 trip on the last 3.

Double Training Day

TRAINING:

part 1:
3 squat clean heavy
rest 10 sec
AMRAP Push Ups
rest 4 min x 5
+
Airdyne sprints:
25 sec @ max effort
Rest 3:35 x 5

rest 6+ hours

part 2:
10 chin ups
rest 45 sec x 8
+
running clock burpees
+
GHD sit ups
3 sets of 25 unbroken; rest 2 min

RESULTS:
Part 1:
-All squat cleans done @ 150#; Push-Ups 24, 19, 15, 13, 14
-Airdyne Completed. My arms died on the airdyne. It was very hard to catch my breathe after sets 3-5.

Part 2:
-All Pull-Ups Unbroken
-Completed 14 rounds (my upper body is exhausted!)
-Completed all rounds unbroken (very tough)



11.3 Work out was announced today. 5 minute AMRAP of squat clean and jerks @ 110#. I am happy about this work out because I have been feeling pretty bad about my performance so far in the open. 11.2 definitely hit my weaknesses (light weight and long). It has been a frustrating few weeks because I feel like I train so hard but I just haven't been performing as well as I have wanted to. I am hoping for better results throughout the rest of the competition.

Work Outs

 March 8, 2011


Part 1:
4 min max DU's: 183
3 min max Box jump 20": 60
2 min max GHD: 42
1 min max reps powerclean 65#: 21


Part 2:
Deadlifts and strict ring dips 5x5 alt sets
DL loads: 205, 225, 235, 240, 245 (x4)


Part 3:
30 power snatches (isabel) @ 95# 
then immediately 
5 rounds of
-15 GHD
-6 Ring dips
-10 lateral hop burpees


snatches done at 6:27 total 21:17


 March 7, 2011
a1. Strict press x1/Push Press x2/ Split Jerk x 3
a2. 10 chest to bar pull-ups


alt a1 and a2, 3 sets


set 1: 90#, ub
set 2: 100#, ub
set 3: 110#, ub


110# was a strict press pr


Wod:
1,000m row
40 wall ball (14#/10ft)
750 m row
30 wallball
500 m row
20 wall ball
250 m row
10 wallball


18:56


March 6, 2011


3x10 back squats
145, 155, 165