Power Snatch & Squat Clean PR

A. Power Snatch, build to 1 RM
B. Squat Clean, build to a 1 RM
C. OHS @ 95lb, AMRAP x 5 sets, 5 min
A. 148# (+10# PR)A little ugly. Still room for more here.
B. 193# (+8# PR) Made the jump to 198# caught it no problem, just couldn't stand up
C. 28/24/20/15/18 This was really tough

148# Power Snatch/193# Squat Clean from Chelsea Ryan on Vimeo.

OPT Double

TRAINING
part 1
A. Hang Power Clean x 1/Hang Squat Clean x 1/Squat Clean x 1; rest 2 min x 4
B. Front Squat - 3 x 3 @ 80%; rest 2 min
C. Build to a tough single in the squat clean; rest as needed

rest 6+ hours

part 2
5 sets:
6 db burpees - 30/20#/h
Sprint 40 yds @ 95%
walk 3 min rest
+
5 sets:
6 db thrusters - 40/25#/h
Airdyne 15 sec max effort
walk rest 3 min
+
5 sets:
Row sprint 25 sec max effort
Walk rest 3 min
RESULTS:
Part 1:
A. 145#, 150#, 155#, 160# (Couldn't put the brakes on for the HPC @ 160#, it turned into a squat clean , then continued with another hang squat clean and full squat clean)
B. @ 155#
C. 175#
Part 2:
A. :18 :17 :17 :18 :18
B. All db thrusters done in 7-9 sec, airdyne monitor broken but all out effort
C. 128m, 130m, 131m, 131m, 132m

The Importance of Proper Fuel

Every Tuesday and Thursday I wake up and head to the gym to work out around 7am. After I work out I teach a class, and after that I go out on the trails and either do hill repeats or a longer run. My main concern is getting enough food in me before I hit the trails because I am usually not done with my "morning" until 12:30pm... which is 5 and a half hours after I started my first work out. In the morning, I usually work out on an empty stomach then have a protein shake with post work out carbs to try and get in as many calories as possible, and during the time I teach class I will usually eat a banana and a Perfect Foods Bar from Whole Foods. On my runs I bring some type of goo or cliff-blocks to take with me as a source of electrolytes and a quick little boost.
It never really hit me until today that I was not properly fueling myself prior to my runs. I was always getting light headed and tired quickly, and sometimes I would even start to see stars. My body would always fall apart and sometimes my brain would be telling myself to run, but my legs just couldn't turn anymore. I thought it was just dehydration and the high summer temperatures, but today I tried something a little different. I went to work out at 6:30am which gave me time to go out to breakfast and get a whole meal before teaching. By the time I had taught my class, my food did not feel heavy in my stomach and I felt ready to hit the trails. I wasn't cramming in snacks to try and get calories, instead I was able to have a complete, well-balanced breakfast. Today was the best I have ever felt and the best performance I have ever had on the trails. I ran 6.8 miles of single track mountain trails and I felt fantastic. The power of proper fuel is amazing.

Here is my OPT training for the day.

TRAINING:
A. Clean - build to a tough single in 10 min
B. Press - 5,5,5; rest 2 min
+
5 sets:
1 rope ascent - 20' legless
5 TnG Jerk - 155#/100#
6 x 24" box jump overs
Airdyne 20 sec @ 100%
rest 6 min actively
RESULTS:
A. 175#
B. 75#, 80#, 85#
+
:55
:56
1:02
1:01
1:01
*Rope was 14 or 15'
First time climbing a rope legless. I loved the challenge. These work outs are tough and continue to kick my ass every single day.

Double Day & Double PR!

TRAINING:
Part 1:
A. Back Squat - build to a tough single; rest as needed - NOT a 1RM
B. 85% of A - amrap x 1 set @ 30X0
+
50 HSPU for time:
every time you break you perform 4 rope climbs
Part 2:
-Max Snatch
-Max Clean & Jerk

RESULTS:
Part 1:
A. 225# (pr) saved a little, max today i would like to think @ 235#
B. 3 reps @ 190#... wow that was hard
+
12:54

all HSPU strict (15, 10, 10, 6, 9)
Part 2:
-Snatch 135#
- Clean and Jerk 165#
Wasn't really feeling the jerk. Shoulders were fatigued and I wasn't hitting 170#, and every retry I had to clean the weight again which wasn't exactly easy. So I decided to skip the jerk and max out on squat clean only and hit 185# (pr)

Double Day!

TRAINING
part 1:
A. in 10 min on a timer build to a tough single in the Front Squat
B. in 10 min on a timer perform as many quality sets of 3 x squat clean heavy
C. in 10 min on a timer perform as many rounds of 4 ring HSPU and 10 pistols
D. in 10 min on a timer perform AMRAP Double Unders

rest 6+ hours

part 2:
A1. bench press - 3 x 3 @ 80%; rest 2 min
A2. strict chin ups - amrap (-1) x 3; rest 2 min
B1. clap push ups - 20/set x 3; rest 30 sec
B2. 15 chin ups x 3; rest 30 sec
C. row 30 sec @ 97%; walk rest 2:30 x 5

RESULTS
Part 1:
A. worked up to 190# PR! Previous was 175# over a year ago
B. 1 set at 155# 2nd set I failed the 3rd @155# so dropped down to 135# for 4 sets
C. 7 Rounds + 1 HSPU (all HSPU unbroken and on parallettes)
D. 414

Part 2:
A. All sets @105#/8 pull ups every set
B. Completed
C. 155m, 157m, 154m, 156m, 154m

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.

5 Rounds for Time:

5 rounds:
3 x Front squats @135#
7 x Ring Dips
30 x Double Unders
400m Run

19:56

Front Squats were completed from the ground and double unders were all unbroken. My initial thoughts were that this would take me 25:00, but as I started going and saw the time, my goal was to finish sub 20. I completed all five rounds in 19:56. Hopefully the consistent sets of 30 double unders will carry over to the first work out in the Open which is an AMRAP 10 min 30 Double unders, 15 power snatch @ 55#. I plan to do this work out on Saturday. I did this wod to work on a weakness of mine (longer workouts). My ultimate goal is to be prepared for regionals without worrying too much about the sectional wods. Of course I want to be well prepared and perform well, but my programming/training will not be affected by the weekly sectional workouts.

Training my weakness from Chelsea Ryan on Vimeo.

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.