5/29

29-May
AMFor time:50 wall balls30 CTB chin ups30 pistols
PMFor time:100 double unders30 hspu20 toes to bar15 shoulder to OH with axle10 walking lunges with axle front rack


AM

5:40
http://youtu.be/vkjaNAqFLEw

WB: 25/15/10
CTB: 5/4/3/3/3/3/3/3/2/1 missed my last rep 
Pistols: Tried to go as fast as I could
- This felt great today! Felt much better when I finished, didn't even feel that tired. 

PM
7:40
http://youtu.be/JM4UT-MeMlc

DU: 77/23 - broke on accident
HSPU: 5/5/5/5/3/3/3/1 - tried to push the pace but after 20 I couldn't keep up my sets of 5 took 2:50
T2B: 12/4/4
SOH: 5/5/5
Lunge: Unbroken
- Was still pretty smoked at the end of this, not as bad as last time. I felt a little more in control than last time on the shoulder to OH. 

28-May
A. OHS; 3, 3, 3, 3, 3; rest 2:30 (from floor @ maximum of your opening weight)
B. Burpee muscle ups; 5 for time x6; rest 3 min
+
For time:
Row 350m
20 thrusters
10 chin ups

A. 140, 145, 150, 155, 155
155 - set 4 - http://youtu.be/zckYskfMXUI
155 - set 5 - http://youtu.be/3Za8YNnspTw

B. :45, :50, :45, :50, :51
Set 1 - http://youtu.be/f5s9bMGCsRg
Set 5 - http://youtu.be/_KFqxCWlhgs
- Felt good on these today. Much faster times than last weeks.

2:23 - all ub - wasn't sure how fast to row. Went faster than my Jackie pace, tried to transition as fast as possible. Felt good to do this.

It felt so good to train today. Body felt good and everything went well!

5/22

22-May
AM
Workout #2/3 as written

#2
155# missed 160, shoulders just didn't have it today
http://youtu.be/ahiAvl_dBlY

#3
http://youtu.be/DmKYCTYCvI4
22 mu..2 more than last time. Felt much better on these today. Did 4 the first minute then 3 each minute after that. I just thought of the workout as EMOM 7min do 3 burpee mu and it helped a lot. the last 3 were tough but still got them. Also did these on rings hanging from 15' because I think that's how the rings will be at regionals. Makes a little difference maybe, not really sure.


PM
12-9-6
Deadlift 225#
Box jump 30"

5:15
http://youtu.be/QdxXTBY0EZM
DL 4-4-4 / 3-3-3/ 6ub - DL are finally feeling strong again, these felt good tonight!
BJ all singles no bounding. 

5/21

21-May
For time:
Row 1k
65 thrusters 45#
40 chin ups

http://youtu.be/5p2qqDXFnEI
9:31
Row: 4:02
Thrusters: 30-10-10-10-5 went way faster on reps but broke more.
Pull-ups: 12-8-5-5-3-3-4 feel way more confident in these now for normal Jackie

Excited to test Jackie again this weekend. I know I can go sub 8.

5/19

19-May
A. Squat clean; build to a tough single
+
Workout #7 as written

A. 185! Felt so easy too! Michelle and I started at 125 and went up 10# each attempt. She would go then I would go. So excited that 185 felt east today.

#7
6:40
http://youtu.be/Ynkl9Oq3UB8
1 minute faster than last Sunday, I sped up my runs, cleans and rope climbs were all 2-2.5 pulls compared to 3-4 last week. Figured out how to get more out of each pull today. Still think I can speed up cleans and runs a little to bring my time down.

South east women put up some fast times overall this weekend it looked like.

5/18

18-May
3 sets:
100 double unders
30 hspu
30 toes to bar
20 axle shoulder to OH
20 meter front rack walking lunge
rest 10 min bw sets

Set 1: 9:52
 http://youtu.be/VZcg1XI2_PQ 
- accidentally only did 20 ttb forgot it was 30. Did 30 the next 2 sets though
- DU: UB
- HSPU: 6 sets of 5, tried to do 5 every :30, took me 3:00 for all 30. Much better than last time
- TTB: 15/5 could have done another 5/5 if i would have remembered it was 30 not 20
- Axle S2O: 4 sets of 5..these sucked the most!
- Lunge: 10m/10m not bad

Set 2: 12:52
DU: ub
HSPU: 6 sets of 5 took 3:15
TTB: 10/5/5/5/3/2
Axle: 5/5/5/5 rests were longer than previous set
Lunge: 10/10

Set 3: 12:52
DU: 48, 22, 30
HSPU: 5/5/5/5/5/5
TTB: 10/5/5/5/5
Axle: 5/5/5/5 
Lunge: 10/10

Sets 2 and 3 were rough, I was smoked when I got to the axle. It was sooo humid today as well. I walked in the gym and felt like i couldn't breath. I haven't trained in that heat in humidity yet this year. Not sure if it actually made a difference or if it was just me mentally letting it get to me. I am no longer scared of event 6 after today though! 

Michelle has almost exact same training as me tomorrow so we are doing the clean together and she has intervals of event 7 and I do event 7 so she may actually do it with me or just do her intervals while I do the full thing. Either way, will be good company. 

5/16

16-May
AM
3 sets @game pace
50 wall balls
30 CTB chin ups
30 pistols
30 Db snatch
rest 8 min

1- 9:52
Wb: 20/15/15
Ctb: 4/3/2's
2- 9:52
Wb: 10/10/10/10/10
Ctb: 2's
3- 9:51
Wb: 15/10/10/10/5
Ctb: 2's


PM
9-6-3
Deadlift 205#
Box jump 24"
rest 5 min
x3 sets

1- 1:54 http://youtu.be/alT0970jQSY
2- 1:44
3- 1:41 http://youtu.be/tfGVh-j8d1w

All sets ub..widened my grip a little, dl felt better today, this wasn't too bad.

5/15

15-May
AM
3 sets:
Row 350m
30 uB thrusters
20 chin ups
rest 4 min bw sets
(gonna have to email video separate because you tube wont publish it for some reason)

PM
A. OHS; build to a tough single from the rack
B. OHS triple gauntlet (from floor); on the 90 seconds perform 3 reps,
beginning at 95#
+
5 burpee muscle ups for time
rest 3 min
x6

AM
3:45, 4:05, 4:15
All pull-ups 10-5-3-2
Rows were 1:59 2:01 2:04
Ran out of gas on the last set, it was tough!

PM
A. 175, missed 185, I could of got it if I would of ram with it but I got scared I would hit the rack. This is still a 15# pr but it has been a while.
175- http://youtu.be/SG2AXakIt5o
185 - http://youtu.be/uUevENKBzcY (this is also the most I've ever put overhead ha)

B. 140..went for 145 and shoulders just gave out on me. This was tough.

Burpee mu:
1:03
1:01
1:02
1:07
1:09
:57
- felt pretty good on these. Could do 3 real fast then slowed a little on last 2. Tried to get in a good habit/rhythm of going straight down into the burpee after the mu then resting a couple seconds before the mu instead of resting before the burpee.

DL BJ

5:15
http://youtu.be/GhTs8mFipVY

BJ all bounding
8-7-6
5-5-5
3-3-3
Will do 5-4 on set of 9 on game day and try and shorten rest. Ate it on a BJ in the set of 15..got two pretty knots on my shins now but oh well. DL was toughest, felt wavy today and grip got tired in set of 15. Just need to have a mindset with this workout of knowing its a sun 5min workout and its over so fast and I need to just push hard and limit my rest. No time for extra rest in this workout.

100's

Wall balls- 25-20-15-10-10-10-10 4:15ish
Ctb- 3-3 then rest 2's last 5 singles 11 minutes
Pistols- smooth and steady 5:45ish
Snatch- 35reps had 4minutes left. Want to get through 50 of these on game day. I think it's possible.

Pretty happy with this performance. Goal was at least 25 snatch.

Video is long and will take a while to upload.

5/10 pm

Ohs 3rm
160
http://youtu.be/6Lagv54nLyI

Missed 165 when putting it on my back and called it. Need to be more comfortable at that.

30 burpee mu for time
http://youtu.be/HhPtU1HkJLs

Got 20 in the 7min time cap.

Missed the dip on 21. I measure the rings wrong the other day I think and had to lower them another couple inches and made it harder and ended up jumping into them all.

Overall feel pretty good after today, body doesn't feel taxed yet. Shoulders just a little tired but not bad.

5/10

Jackie

8:19
http://youtu.be/X0v_qvDfIwg

Row was about 4:01 felt fine
Thrusters: unbroken but last 10 were tougher in shoulders, felt like the bar was uneven in my hands

Pull-ups: have to be better, need to be tougher on theses. 8-4-3-3-3-3-3-3
Need to learn I can push through the burn on these my triceps and biceps start burning and I drop off the bar.

It is like. 1:30 pr over my last time when i used 35# but I want this to be sub 8. I think it has to be.

Legs were fine just shoulders and arms that burned. Not sure what to try differently except do better on pull-ups

5/8

8-May
A. TnG deadlift; 5 unbroken 155# x5; rest 45 seconds
+
5 min amrap @85%
20 double unders
5 kbs 1.5 pood
3 burpees
rest 3 min
30 seconds row @85%
rest 30 seconds
x6

A. Done, Easy. Felt good.

5 min amrap and rows complete. Rows were all about 135-140m each. Felt good.

Past 2 days felt good, I'm assuming this was a slight deload leading into the weekend that will be the regional workouts, which will be tough.

5/7

7-May
A. Squat snatch; 2 reps on the min for 6 min @70% 1rm
B1. Thrusters 5 unbroken 95# x5; rest 1 min
B2. CTB chin ups 6 for time x5; rest 2 min
+
Airdyne 15 seconds @100%
rest 1:45
x4

A. 102# - these felt so good! Super easy..I have video but having trouble uploading it right now.
B1. Complete. Felt much better at these today. Worked on making sure I was getting really low in the squat. Felt smoother and easier than last week.
B2. All ub, felt good on these as well. Focusing on keeping my body a little more tight when i kip to create more tension, it feels like it helps a lot.

Airdyne
14,12, (ad didnt count), 11 - these burned!

5/5

5-May
AM
15 min amrap:
5 CTB chin ups
5 thrusters 95#
5 burpees

PM
5 rounds for time:
20 pistols
10 ghd sit ups
5 triple unders

AM-
12 rds
http://youtu.be/0zkgxgBDRW8

Did all first 3rds ub then started breaking ctb to 2-1-1-1, thrusters stayed in and burpees a were just kinda slow. Tried to just keep moving the whole time. This workout hurt!

PM:
Well only got triple unders in rd 1 and couldn't get them after that. Just attempted like 20 times and then eventually moved on. Did all pistols and ghds. Frustrating, but I've only tried these a couple times.

5/4

4-May
Run 400m @85%
rest 2 min
x10
rest 6 min bw sets 5/6 and perform AMRAP muscle ups during that time period
(goal is to hold the highest sustainable pace possible)

Held a 1:29-1:30 for all 400s got lazy on #8 and did a 1:31.

Got 17mu.
http://youtu.be/UOvgT5sycrw

Tried to do a double at the end and stop at 5:30 to rest a few before the runs but missed and did a quick single and ran out the door. Did 2/2 then all singles. Fun session. Still super sore from ring dips.

5/3

3-May
AM
Squat snatch/double under gauntlet (regionals workout #5 2012)
...
Immediately upon completion of your last set you have 3 min to
establish a 1rm jerk

PM
For time:
21-15-9
Deadlift 205#
HSPU
Box jump 24"

AM - 12 noon on lunch break.
http://youtu.be/1ZUhJj-5qXA

135# + 31 DU - missed 140, missed 135 once but got went for it a 2nd time and got it instead of doing du.
170# - missed 175, did 160,170
- was pretty frustrated after this. Shoulders felt weak on the jerk. Got mad when I missed 175. 
- Not happy with 135 but glad I at least got it. I want to be hitting 140 consistently. I haven't hit it in a while. I feel like I'm pulling from mid foot and not my heels so I'm catching it just in front of me so when it gets heavy I'm missing it. 

PM
9:50 - http://youtu.be/fbcRsimg7bA
DL - 8/7/6 - 5/5/5 - 3/3/3
HSPU - 8/7/6 - 6/5/4 - 5/4

BJ - slow steady step downs for 21, a few jump downs in set of 15 with step downs, 9 bounded all
-  happy with this, hspu were the easiest part. This was only 1:45 slower than my diane I did like a week or 2 ago, and the dl were 20# more. The dl felt heavy but they felt like the 185 did during Diane. When warming up the 155 felt real light and the 185 felt lighter. I feel more confident now that if they come up in regionals I'll be ready for them if i just touch on them a few more times. Caitlin did this in 11:05 and did the Diane the other week in 6 something. So I was happy with my performance. 

I was terrified of this workout but told myself to stick to my plan and take it 1 rep at a time and it helped so much. I took your advice from last weekend when we talked about diane and just rested a few extra seconds before hspu and it made a world of difference. I had no problem doing them today. 

I had a bad mental break down this afternoon before I went to the gym, same issue, I just started panicking and freaking out and stressing out about not knowing how to find a new path or what I want to try and do. I was able to get over and pull myself together before my pm session. I also had a great moment after my training session, I was just thinking to myself while putting my weights up and realized whatever the outcome at regoinals is, I will be happy because I know I will have tried my best and gave it my all. I have put in all the work and have had great coaching that has prepared me as best as I can be prepared right now. This is my first year training and competing as an individual so it has still been a huge learning year for me. I can only go to regionals with my game plan for each workout and execute that plan the best I can that day. I realized I am setting myself up for failure when I try to compare myself to the top athletes. Next year will be a year when I can start shooting to be able to compare myself with the top athletes in my region. And I can't wait. I'm super excited for regionals and the fun learning experience it will bring. 

I may need to read this before and after regionals to remind myself haha. 

I also learned how to be more efficient at bar mu tonight! Mike is doing a tutorial/clinic tomorrow on them at the gym tomorrow so he practiced tonight by trying to teach me how hes gonna teach the class, and I got way better at them by the end, I even did 3 in a row ub. That was a pr! I feel more confident at them now.

5/1

1-May
A. Good morning; build to a tough single
B. snatch pulls; 3, 3, 2, 2, 1, 1; rest 2 min (use straps)
+
5 rounds for time:
50 double unders
15 ring dips

A. 145, got nervous to try and go any higher.

B. 135, 140, 145, 150, 155, 160
 - felt like for 155 and 160 my butt started to come up before it should, noticed it when watching my video. I think I was pulling a little early too and not shifting onto my heels enough.
140 - http://youtu.be/Fdfq5lBBIgE
150 - http://youtu.be/vhdaJ7EPv1Q
160 - http://youtu.be/SyZNPgSKgts


5rds:
13:10 - http://youtu.be/1ZUK3GOnWik
- all DU unbroken, that was one goal, i knew ring dips would be very broken and no need to break on 50du so wanted to stay unbroken on those
- ring dips: 3/3/3/3/3 - 3/2/2/2/2/2/2 - 2/2/2/1/1/1/1/1/1/1/1/1 - 1's for all reps last 2 rounds
- ring dips are not in my bag either. Just tried to chip away as fast as I could. Finished the first 2 rounds in about 4 min and was at about the 7 min mark after rd 3 I think.