AM Training (6:00 am)
Warm Up
500 m row
2x10 sec saigon stretch
2x50 mountain climbers
50 m walking lunges
15 Goblet Squat
500 m row
WOD
15 Back Squat @ 65% 1 RM
50 m OH walking lunges (45/25)
300 m row
12 Back Squat @ 65% 1 RM
50 m OH walking lunges (45/25)
300 m row
9 Back Squat @ 65% 1 RM
50 m OH walking lunges (45/25)
300 m row
Score: 14:41 (100# - not 65% of my 1RM but I’ve scaled back the weights lately while I start this Oly-lift class to really focus on my form)
PM Training (7:00 pm)
Oly Lift Class
Squat Clean 3-3-3 [3-3-3-3] - 85#
Push Press 3-3-3 [3-3-3-3] - 55#
Front Squat 5-3-3 [3-3-3] - 100#
Skill Work
Pullups - 12 min amrap, 30 sec rest every time I came off the bar
Score: 50
Pretty happy that my pullups are definitely getting better - consistently getting between 3-8 in a row. Stacey and I were talking about how it’s a mental struggle for me to be scaling back so much on weight. I could muscle through multiple reps at 105 for power cleans, so why only do 85# for squat clean? But he reminded me how important it was to focus on the technique - to really get solid in my form so I don’t plateau. Solid foundation, solid form, solid lift, all lead to solid improvement. I guess that’s part of why my skill work is so important to me. I can see the progress I’m making there. 50 pullups is more than the 48 I did last week. It definitely felt better too. I got at least 3 pullups on every set - but I took more than the 30 sec. rest because my hands were hurting so bad.
Sorry Key - Stacey's becoming the new checklist voice in my head (geez louisa may you should have been in my head for front squats :P ). Guess that means you need to make a trip to Nashville and coach me through another competition.
Eating
Pre-WOD (5:45 am) - Advocare Spark
Post-WOD (7:00 am) - Body Fortress Whey Protein
Breakfast (8:00 am) - Fage Greek Yogurt w/blueberry & acai, 1/2 oz pecans
Snack (11:30 am) - apple
Lunch (1:00 pm) - 2 c. steamed broccoli w/parmesan, salad of mixed greens, cherry tomatoes, red onion, mushrooms, & hard-boiled egg w/ Greek vinegarette
Post-WOD (9:00 pm) - Body Fortress Whey Protein
Dinner (10:30 pm) - 2 c. sauteed zucchini w/4 oz turkey kielbasa
Finally getting in some more clean calories. Still not quite enough (need about another 400 calories), but it’s progress. Brought an entire bag of apples to work to keep there. Tomorrow I have to remember to go ahead and bring in a bag of almonds too to have some protein and fat with my carbs.
Another note - turkey kielbasa tastes like a hot dog. Unless...you put a ton of cayenne pepper on it. Then it tastes like a cayenne pepper covered hot dog.
Warm Up
500 m row
2x10 sec saigon stretch
2x50 mountain climbers
50 m walking lunges
15 Goblet Squat
500 m row
WOD
15 Back Squat @ 65% 1 RM
50 m OH walking lunges (45/25)
300 m row
12 Back Squat @ 65% 1 RM
50 m OH walking lunges (45/25)
300 m row
9 Back Squat @ 65% 1 RM
50 m OH walking lunges (45/25)
300 m row
Score: 14:41 (100# - not 65% of my 1RM but I’ve scaled back the weights lately while I start this Oly-lift class to really focus on my form)
PM Training (7:00 pm)
Oly Lift Class
Squat Clean 3-3-3 [3-3-3-3] - 85#
Push Press 3-3-3 [3-3-3-3] - 55#
Front Squat 5-3-3 [3-3-3] - 100#
Skill Work
Pullups - 12 min amrap, 30 sec rest every time I came off the bar
Score: 50
Pretty happy that my pullups are definitely getting better - consistently getting between 3-8 in a row. Stacey and I were talking about how it’s a mental struggle for me to be scaling back so much on weight. I could muscle through multiple reps at 105 for power cleans, so why only do 85# for squat clean? But he reminded me how important it was to focus on the technique - to really get solid in my form so I don’t plateau. Solid foundation, solid form, solid lift, all lead to solid improvement. I guess that’s part of why my skill work is so important to me. I can see the progress I’m making there. 50 pullups is more than the 48 I did last week. It definitely felt better too. I got at least 3 pullups on every set - but I took more than the 30 sec. rest because my hands were hurting so bad.
Sorry Key - Stacey's becoming the new checklist voice in my head (geez louisa may you should have been in my head for front squats :P ). Guess that means you need to make a trip to Nashville and coach me through another competition.
Eating
Pre-WOD (5:45 am) - Advocare Spark
Post-WOD (7:00 am) - Body Fortress Whey Protein
Breakfast (8:00 am) - Fage Greek Yogurt w/blueberry & acai, 1/2 oz pecans
Snack (11:30 am) - apple
Lunch (1:00 pm) - 2 c. steamed broccoli w/parmesan, salad of mixed greens, cherry tomatoes, red onion, mushrooms, & hard-boiled egg w/ Greek vinegarette
Post-WOD (9:00 pm) - Body Fortress Whey Protein
Dinner (10:30 pm) - 2 c. sauteed zucchini w/4 oz turkey kielbasa
Finally getting in some more clean calories. Still not quite enough (need about another 400 calories), but it’s progress. Brought an entire bag of apples to work to keep there. Tomorrow I have to remember to go ahead and bring in a bag of almonds too to have some protein and fat with my carbs.
Another note - turkey kielbasa tastes like a hot dog. Unless...you put a ton of cayenne pepper on it. Then it tastes like a cayenne pepper covered hot dog.
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