6/4-6/6

4-Jun
A. Snatch clusters; 1.1.1.1.1x4; rest 10 sec/rest 2 min

125-130-135-140
140 - https://youtu.be/Sfo_YLR9T-M 

Felt ok for the most part, caught the 4th one at 140 and had to run forward, just could tell I hadn't snatched heavy in a week. 

B. Pistol mobility/tech work

Worked on pistols, made some progress, I used my knee wraps. Only way I can do them right now on my right leg. But I was able to do them on my left leg with out holding my leg or foot. I can kinda do them on my right with out holding my foot but my foot taps the ground sometimes. If I hold my leg while going down I can do them. I tried some with the kettle bell, just 26# and I did them, just a little slow. 

Non weighted - https://youtu.be/t1_K37T3t2g

Weighted - https://youtu.be/x0qgSyacELo

+
Row 2k @45 seconds slower than 2k prace
rest 1 min
x2

Decided to do them based off a 7:50 2k pace but if I felt pretty good I'd knock it down a little. 

Ended up at a 8:34 and then 8:33 so much better than the last 1k row attempts :) 
That would be a 7:48 2k I adjusted my pace off of. So I'll keep that for this week when I do these again at :42 slower and will shoot for 8:30s. What got me the most on these was my forearms for some reason, they got super tired and kinda blown up. Breathing was great though. 

+
mobility work

I've been really trying to roll out my quads and IT band to help my knee. I've realized they are really really tight. My VMO is super knotted up and tight and right above my knee and my IT band is just tight.

5-Jun
AM
Workout 3:
7 minute AMRAP
12 - Wall ball 20# 9ft target
9 - CTB
6- Strict HSPU

Success! I made it through 3 rounds + 12 WB + 7 CTB
I actually did all 9 CTB because I had :15 left so I just decided to do all 9 if I could instead of doing like 5 then looking at the clock, but when I finished I was at 7:05. 
My rep scheme was similar to last time I was just able to move faster. 

WB - all unbroken (9ft is a joke for me lol but the 20# does start to catch up to me in rd 3)
CTB - rd 1 & 2 UB rd 3 I broke 6/3 last 9 UB
Strict HSPU - 3/2/1 - 2/2/2 - 2/1/1/1/1

https://youtu.be/oe34auGeHhg

PM
A. Split jerk; build to a tough sinlge

215# PR :) by 5# https://youtu.be/vPblY3CyG5o
I really wasn't going to try to PR, I was just going to build to a heavy for the day, sometimes I feel like every time I have to build to a tough single I should PR, but I've learned that's not the case. SO I warmed up and just started going and jumping by 10# each lift, hit 2 at 145# because it felt a little off then 2 at 165 because the first one was sloppy then 175, 185, 195, 205 (felt great) so I was like I guess I'll try 215 and hit it pretty solid I felt like, so I stopped there. I was very pumped about this. And I did each attempt almost like an EMOM I wasn't resting for sure more than 80-90 at most between attempts. 

B. Push press; 5, 4, 3, 2, 1; rest 2 min

125, 135, 145, 155, 165 - this went up so easy I had to do 1 more so I did another single at 175. For a 20# PR. 155# was my old one. This week when I do these again I'll def start heavier and try to end at 175ish. I just surprised my self. Last time we did this a few months ago I couldn't hit 150 for a single! I failed it. 

https://youtu.be/FgezS5jybg4

C. Weighted pull ups; 2-3x6; rest 90 seconds

25#x3 30#x3 35#x3 40#x2 42.5x2 42.5 x2 
These felt good, haven't done them in a while it felt like but I felt strong

+
Airdyne 3 min @tough pace
rest 1 min
x5
(goal is same output each set)

48 cals each set. The last set was the toughest. I wasn't sure what to shoot for on these, just kinda let my body dictate it. This week I'll shoot for 50cal + especially since I get a break after #3

+
30 min mobility work

Check.

**This training day gave me a little more confidence and motivation to keep pushing forward,  after watching all the regionals I started doubting myself because after seeing some of the girls compete I didn't know if I could make it to the level I need to by next year because I wasn't there this year. But then again thats not the sole reason why I train, it is a big goal of mine to make it back to regionals and I will do all I can to try and achieve it, but I won't let it define me. 

6-Jun
AM
A. Snatch pulls; 3x3; rest 2 min

167, 177, 185 (was having to use some Kilo plates) Felt a little heavy today but technique felt good. 

B. Sumo deadlift; 3, 3, 3, 3; rest 2 min

245, 255, 265, 275 
Starting to feel stronger at these. They felt weird the first few times I did them a few weeks ago because it forces me to really use my glutes and legs and not my back. 

+
21-15-9
Deadlift 205#
burpees

5:20
This felt good, I think I may be able to go a little faster but I pushed. 
Broke DL - 12/6/3 - 6/5/4 - 9
Burpees were just steady and tried to go all out the last 9. I want to be able to move through the DL a bit faster but I actually think i may have moved them faster than the year at regionals the burpees are just slower than the BJ. 

(video is editing because of a song in it, it wouldn't load so if you want to see it, I'll send the link when its done) 

+
20 min locomotion tech work

Didn't do any duck walks today because my knees were a little tender from the pistols. Did more ostrich walks and rolling out.

PM
A. Freestanding hs hold tech work 15 min

Practiced against the wall today trying to take my feet off and holding.

B. Weighted vest hspu; 20 sets of 2; rest as needed bw sets

These felt good, they are actually starting to feel easy. I did a couple sets of 4 just because 2's are feeling really good. 

https://youtu.be/mefr8HXNv98

C. Single arm bear to bridge; 10 reps per side x5; rest as needed

Good, these do make my shoulders tired though lol

D1. Bench press; 7, 7, 7, 3, 3, 3; rest 1 min

105, 110, 115, 130, 140, 145 - haven't hit 145 for 3 in a while, bench press is feeling stronger. I still do Close Grip even if you don't specify because going out wider sometimes irritates my shoulders. 

D2. Hollow body hold; 35 seconds x6; rest 1 min

Oh man :35 is a lot harder than :30 :) but i made it through all 6 with out having to break any up. 

+
shoulder mobility 15-20 min

Did some stretches on the stall bars. 

**I'm actually sore today, I think I'm a little sore from the weighted pull-ups and the DL/Burpee workout. The pistols made my knees a little sore so I'm going to roll out again today and do a little mobility. I felt like I finished the week strong after having a rough training day Monday. Looking forward to this week!