Monday, June 27, 2016

6/25/2016- DSC Summer Open

TODAY WAS THE BEST DAY EVER! I had so much fun at the DSC Summer Open, I'm so glad I decided to do this! 

A brief rundown of the day...

I arrived at DSC around 8:15 and weighed in (64.5kg=142 pounds, officially 7 pounds lighter than I was in April, thanks RP Strength) then proceeded to eat the rest of my breakfast/eat half a bag of sour patch kids. They gave us our lifting order and I found out I was last which meant I was opening the heaviest. I also realized I would be following myself, meaning there were no other lifters between any of my lifts. Everyone started warming up and lifting, including me, because I had a total brain fart about how lifting meets actually work. The meet started at 10:00 and I figured we would move through the snatches pretty quickly. However, I forgot about the 2:00 clock between each individual lift. I warmed up with everyone else but then realized I would be sitting around for another 45 minutes once the meet actually started. Oops. I really had no clue what to do to keep myself warm but prevent myself from fatiguing. I would hit a light snatch and then do some heavy pulls, but I was starting to panic about warming up too early. 

Snatch
When it was actually time for me to lift, I was a little worried that I had gotten too cold. My first attempt was 65kg (143.3 pounds) and the pull was actually super easy but I didn't punch my arms back far enough and I ended up losing it forward. I was super annoyed because this is not a weight I should be failing. I didn't even wait the full two minutes before I tried again, this time I power snatched it because I knew I would throw my arms back more aggressively. Nailed it. I went up to 70kg (154.3) and hit that pretty easily. 

Clean and jerk
I was more relaxed once the snatches were finished and this time I knew to wait to start warming up until the first lifter started her clean and jerk. It didn't take me very long to warm up for clean and jerk, but my legs were feeling fatigued coming out of the squats so I decided to just power clean everything. I opened with 82kg (180) which wasn't my original plan (I was going to open at 185) but I figured I had a better chance of hitting all three lifts if I went 180-190-200. This was exactly what happened, I made the 82kg clean and jerk, then hit 87kg (191.8) and 90kg (198.4). I realized I should have made 90kg my second lift and ended with something closer to my max, which is 210 pounds. Oh well, it's all a learning experience! I was happy to hit all three clean and jerks.

I ended up with a 160kg total and a 209.367 Sinclair score which put me in first place! This was awesome. I had a blast at this meet. Everything was really well-run, the volunteers were all really nice, and all the lifters were cool as well! It was also really nice to see Adam, Becky, Michael, and Jensen. I would definitely like to do another lifting meet at some point this year and go for bigger numbers. (150/160/170 snatch and 190/200/210 clean and jerk). I learned a lot and it was also good for me mentally. I need to be able to go out and confidently hit the weight and I need to not be afraid to open a bit heavier, I have to stop second guessing myself. Overall this was a great experience and I'm so glad I did it! Onward! 







6/24/2016

AM
30:00 bike @Z1, off every 5:00 for 4-6 moderate barbell upright rows, 31x0

PM
A. Snatch, build quickly to 85% of opener
B. Clean and jerk, build quickly to 85% of opener
C. Back squat, build quickly to a moderate, fast single- stop well before any grinding out of the hole
D. Muscle ups, 3x3 unbroken crisp reps, rest as needed
+
3 sets:
:10 row sprints
1:50 rest

AM
complete w/95#

PM
A. 125
B. 165
C. 235
D. complete
+
55m
54m
54m


Another really solid day, feeling very rested and strong for the meet. Snatch and clean and jerk were super easy today. 

Back squat was also much better than it has been the past few weeks. 

Muscle ups were ALSO better than usual, I was catching really high on every rep. 

6/23/2016

4 sets very easy:
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg band pull-downs
:60 single unders
+
10:00 mobility work of choice

complete
+
complete 

6/22/2016

AM
35:00 assault bike @Z2, same pace as last week

PM
A1. Bear crawl, 3x15' forward + 15' reverse, very slow and controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep; :30 rest
B. Snatch balance, build quickly to a tough single
C. 1-arm DB row, 3x2-3/side, 20x0; :60 between sides
+
For time:
10 bar muscle ups
100' handstand walk
30 CTB pull ups

AM
complete
245 calories

PM
A1. Complete
A2. Complete
B. 160 (PR+5)
C. 65-70-75
+
4:30


Today was awesome! Snatch balances were much better than last week, I was a lot faster under the bar and my shoulders felt strong. I was definitely not expecting a PR today, I actually jumped from 145 to 160 because everything was going so well. I sat in the bottom for a few seconds just to make sure I was below parallel. PRs are few and far between these days so I'll take it! 

I thought the workout went well, I was shooting for closer to 4:00 but I ended up breaking up the CTB pull ups more than I expected. Bar muscle ups were 9(PR+2) and 1, these felt great. I almost went for the tenth rep but I caught pretty low on the ninth rep and I didn't want to fail the last one. Handstand walk was unbroken for the first 50 feet but slowed down on the way back and I ended up coming down around 30 feet. I was hoping to do the CTB pull ups in sets of ten but that didn't end up happening, I actually ended up breaking them up into pretty small sets (10/5/4/4/2/2/2). They were all butterfly and I tried to rest as little as possible between sets. I'm a little disappointed I wasn't able to do these in bigger sets but overall happy with my time on this. 

6/21/2016

AM
10 sets:
500m row @2:07.0-2:07.9 for all sets
2:00 walk rest (5:00 between sets 4&5)

PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 rubber mat
3 dragon flags
+
A. Clean-grip deadlift, 8x3@105% 1RM clean, 11x1, begin a set every :60
+
3 sets for even times:
15 ring push ups
30 KB swings, 35
60 double unders
3:00 walk rest
+
Crossover Symmetry recovery

AM
2:07.0
2:07.0
2:07.2
2:07.1
2:07.3
2:06.8
2:07.5
2:07.3
2:07.1
2:07.3

PM
complete
+
A. complete @235
+
2:20
2:09
2:18
+
DNS


Rows went really surprisingly well this morning considering I had already consumed 1.5 birthday donuts. 

I forgot how hard dragon flags are. 

Ring push ups are fun, I like these. This workout was definitely a shoulder burner, my breathing was fine. I tripped twice on the first round of double unders and tripped once on the third set, so that was annoying. Ring push ups and kettlebell swings were unbroken. 

Totally forgot to do the Crossover Symmetry Recovery. Oops!

6/20/2016

A. Snatch. build to anticipated opener, then add 5-10 and hit one more single
B. Clean and jerk, same as A
C. Front squat, 5-5-5, 20x1; 2:00 rest
D. Weighted false-grip strict pull ups, 2-2-1-1, 21x0, no pauses at the top this week; 2:00 rest
E. Toes to bar, 12x4 unbroken, begin a set every :30
+
Crossover Symmetry recovery
+
10:00 assault bike @Z1

A. 155
B. 195
C. 155-170-185
D. 10-15-20-25
E. complete
+
complete
+
complete


Lifting went MUCH better today. I think my shoulders were just fried from all the muscle ups I had done on Friday and that's why everything was so shaky and fatigued on Saturday. I worked up to a 155 snatch pretty easily with no misses. Clean and jerks also felt really good, I failed the first clean at 195 because my pull was super weird but I got it the second time. 

False-grip pull ups were easy. 

No issues on the toes to bar. 

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