Saturday, March 7, 2015

3/7/2015

For 10:00
evens: 10-15 box jumps w/step down, 20
odds: 5-10 handstand push ups- will adjust if wrist is an issue
+
For 10:00
evens: 10 row cals hard
odds: 30-50 double unders
+
1 set:
:90 airdyne increasing effort every :30 so that last :30 is near all out

complete
15 box jumps/10 HSPU each set
+
complete
50 double unders each set
+
complete


I needed today to be a good training day, and it was. I was really excited to finally see some handstand push ups, and my hand didn't bother me at all! I went with 15 box jumps each time to prepare for those possibly coming up in the open. 10 handstand push ups each time, hand felt fine and they were fast every set. I'm getting a lot less fatigued on these which is good. 

Row cal/double under EMOM was pretty tiring. I did 50 double unders each time, I only tripped up once. I was breathing pretty hard by the time this was over.

The :90 airdyne was a lot harder than I thought it would be, I was lactic for awhile after this was done. I don't know how many calories I got on this, Betty was being used so I went with Cornelius. 

Today was a solid day, I was very happy with how everything felt. 

3/6/2015 (15.2-First attempt)

AM
24 sets:
:30 airdyne easy
:30 airdyne even easier
+
15.2 movement prep

PM
15.2
From 0:00-3:00
2 rounds of 
10 overhead squats, 65
10 CTB pull ups
From 3:00-6:00
2 rounds of
12 overhead squats
12 CTB pull ups
etc.....
+
10:00 airdyne @Z1
+
10:00 mobility work of choice

AM
complete

PM
15.2- 132
+
complete
+
complete


15.2....otherwise known as the Tale of the Littlest B

Let me just start by saying that when 15.2 was announced, my heart sank. 14.2 was by far my worst workout of the Open last year. Overhead squats have always been one of my weakest movements and I knew how much it was going to hurt. I tried to turn my attitude around because my chest to bar pull ups have drastically improved since last year, but I was still dreading it. 

Everything basically just went to shit right away. My first sets of overhead squats were pretty slow and they only got slower as the workout went on. I started my pull ups with 4/4/2 for the first set and maybe 3/3/2/2 for the second set? I can't remember. All I know is that I paced the pull ups completely wrong. I should have trusted myself more on the pull ups, my CTBs have gotten so much stronger over the past year and I can butterfly them easily, but I switched to kipping in the second set of 10. There was really no reason for me to do that, I just thought it was a good move. Spoiler alert: it wasn't. I should have just kept going with bigger sets of butterfly pull ups. By the time I got to the set of 12 pull ups I think I was down to singles. I had moved over to the bar with the gymnastics mat underneath it, but it was too low. I was using way too much grip strength to grab the bar and pull myself up, it would have been faster to stick with sets of 3 butterfly pull ups. I was also resting way too long between singles. When the set of 14 overhead squats came around, I was hurting. My shoulders were shot at this point, I could barely hold up the bar overhead. It was all I could do to do the first set of 14 OHS unbroken. I dropped the bar once in the second set and only got 2 pull ups before time ran out. My shoulders and arms were just completely fucked. 

I was so extremely disappointed when this was over. There's no reason for me to be happy or content with this score. It's 19 more reps than I got last year, but 132 is lower than the score I am capable of getting. I watched all my friends completely crush this, and I wanted to be able to say I had also done well. This is the hard part about the open. It's hard keeping one poor performance from completely derailing my sense of accomplishment and progress over the past year. I know overhead squats are one of my worst movements and I know not every workout is going to be good for me, but I also know I'm capable of much more than this. 

I felt better after talking strategy with Stephen today. Here are the things I'm going to change for Monday:
  • stand on the jerk blocks for the CTB pull ups instead of the mat, that way I'm at the correct height and my grip won't get fatigued
  • start the pull ups with singles and switch to larger sets of butterfly CTBs in the later sets
  • faster out of the bottom in the overhead squats
  • try a more narrow grip for the overhead squats to try and save my shoulders (I know that there's only so much I can do for these, I'm going to have to basically rely on my pull ups to get me through)
  • have Stephen judge me
  • go by myself or away from other people. I went right next to Heather and I was way too concerned about what she was doing. I would start to panic when she pulled ahead on the overhead squats and it took me out of the right mindset. If I go with someone else, I need to probably go a few bars over so I don't pay attention to what they're doing 
  • don't be a lil B and don't be afraid to hurt 
I know I can make it through the round of 14 if I just push. All I want is to get through the round of 14 so I can prove to myself that I can do it. 15.2 will not get the best of me!

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