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.

Bounce Back

Today I tried to better my score from work out #1 of the open. We were given a week extension to submit our scores so I thought I would try this work out again with a goal of 6+ rounds. I knew I needed 3 rounds before 5 minutes. This work out was the only work out I have ever quit on. At just over 5 minutes I hit 3 rounds, and I doubted myself to finish over 3 rounds in the second half of the work out. The first time I tried it, I felt sick to my stomach and I am still sore almost 5 days later. At about the 6 min mark I called it quits. I am super disappointed in myself, but I am not strong enough mentally to push myself when "I already have a score that I tried my hardest to get." Hopefully the next 5 weeks' work outs play in my favor because this work out destroyed me physically first... and now I feel like I got my ass handed to me mentally.

I took half the day off then decided to kick my own ass in OPT's work out for the day.
http://optimumtraining.ca/blog

TRAINING:

part 1:
A. Power Clean x 1/Push Press x 2; rest 4 min x 5
B. Squat Clean - 5 x 2 reps @ 90% effort; rest 5 sec b/t reps; rest 3 min
C1. KBS - 15 heavy x 4; rest 90 sec
C2. Anchored Sit Ups - 30 x 4; rest 90 sec

rest 6+ hours

part 2:
for time:
12 db squat clean - 45#/25#/h
36 ring dips
24 db squat clean - 45#/25#/h
24 ring dips
36 db squat clean - 45#/25#/h
12 ring dips

Results:
Part 1:
A. 115#, 125#, 130#, 135#, 140#
B. All sets at 155#
C. All sets unbroken for C1 and C2, American Swings @ 2pd (70#)

30 min rest

Part 2:
22:38 rx
(most of the time was spent on ring dips)

I was super disappointed in myself this morning so I figured I would go hard at my afternoon work out. I am stoked on my results. I push pressed 140# two times, I did American swings with the 2pd KB for my first time (4 sets of 15 unbroken!), and I did 72 DB squat cleans and 72 ring dips in less than 25 minutes.

Squat Cleans!

PR:170#
Today I did a 1RM squat clean. I never maxed out on a squat clean before so I was not sure what to expect. I was hoping to get around 155# but I surprised myself with 170#! I caught 175# at the bottom and bounced up but I could not stand up to complete the rep. I have been working on not raising my butt in the first pull and keeping the bar close to my body with a powerful hip extension. I plan to keep working on this, and hopefully next time I will set another PR.



Squat Clean PR from Chelsea Ryan on Vimeo.
Part 2 of my work out:
5 rounds
-15 burpees
-400m run


15:16


 I do not like to run and I do not like to do burpees but I forced myself to keep a consistent pace the entire work out. I did the whole work out unbroken. It was a huge accomplishment for myself to not stop once on 5 sets of 15 burpees.

Here is another video of WODS from the last year and a half.
Clips from training from Chelsea Ryan on Vimeo.