Saturday, January 3, 2015

1/3/2015

Comp prep play time
+
20:00-30:00 of around the world @Z1, pick 4-6 stations and rotate through every :60

AM
(did the around the world stuff first)
complete
4 rounds of:
:60 single unders
:60 freestanding handstand hold practice
:60 row
:60 FLR on ground
:60 1-arm farmers carry 

PM
comp prep. Ran through events 5 & 6


Awesome day! I really enjoyed the around the world stuff, it was cool getting to pick what I wanted to do. Freestanding handstand practice was decent today, after the second round I moved over to practice against the wall and that really helped. I used 53# for the farmers carry, I was going to use 60 but the kettlebell got grabbed up right before I was about to start. It was nice doing something a little different this morning!

Team practice was so fun! Everything went really well. We ran through event 5 first, that went pretty smoothly. We each did 15 burpees and those weren't bad at all, especially since we get to jump up on a plate. We each did sets of 10 box jumps but after it was over we decided that we'll definitely do bigger sets, probably 20. The toes to bar felt really good, I opened with 15 but could have done more, I think at the competition I'll do at least 20 to start. I only did one set of HSPU and got 15. Jeff is definitely going to help us on those since he'll be able to knock out large sets. We got to the pistols with not a lot of time left, I did 10 but they were VERY slow. Unfortunately we never made it to the rings before time ran out, but I think if Jeff, Demi, and Wolf do most of the pistols then that will save a lot of time since they're all so fast. I'm going to just sit out during the pistols, that way I can be first to the rings if we get to muscle ups and I can knock out two right away. Our transitions were all really smooth and we were doing a good job of keeping constant communication. It was fun running back and forth, it felt like Grid! 

We took a small break then set up for event 6. Pat and Demi started with 15-12-9 of pull ups and heavy thrusters. Jeff and I were next with 30-20-10 of pull ups and deadlifts. This workout was deceiving. My plan going in was 10/10/10, 10/10, then 5/5 on pull ups. I was able to stick to that rep scheme for the most part except for the set of 20, I think I did 10/5/5 or something along those lines. The deadlifts were all done in sets of 10. Those were extremely fatiguing, my arms were so tired after this was over. Grip fatigue was definitely a huge part of this workout, I was breathing heavy but my grip/lower back were pretty tired by the set of 20. After Jeff and I finished, Wolf started on his 21-15-9 of pull ups and power cleans. He was only a few reps short of finishing the set of 15 power cleans when time ran out. I don't think I could have gone much faster, the only part where I could make up time would be the rest between sets of pull ups. I'm definitely going to try and push it a bit harder so Wolf and Heather have more time to get finish their section. This was a fun one as well, it's always cool getting to partner with my buddy Jeff. 

Great day of team training, I'm really looking forward to our competition in two weeks!


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