Solid Training Day

Train, don't strain. ~ Arthur Lydiard

AM Conditioning
800 Combat Side Stroke

PM Workout
Not feeling fully recovered, no time to run HRV today, just woke up slammed and on the run, programmed rest, but will take tomorrow instead.

Warm up
Row 500
Indian Club set - really getting into these

Skill WOD
3 RNDS
30 Double Unders (unbroken)
2 TGU @ 16kg
Tired and sore from yesterdays amazing slam. The TGUs felt heavy, but solid.

Strength
Floor press w/pause 5x3
Max set @95#

EMOTM
3 Push Jerk 105 (no dropsies good weight for me, so glad I took it down a notch last week)

Assist
3RFC
100M Waiter walk each side @ 12kg
1:00 Dbl KB swing w/walk forward (8kg each) - sub for Battling Ropes
10 Fat bar curls @45#

Ok. Ready for a big burger and glass of vino with the hubby ;) ~

Fast Flips ~

You may delay, but time will not. ~ Benjamin Franklin

Run .5 mile 

EMOTM 10 Minutes

5 C2B Pull ups - glad these still flow!
10 M HandStand walk (scaled to 10 Wall HS w/shoulder taps)

Front Squat 10x1

@ 125# Max weight

EMOTM 10 Minutes

5 Push jerks Max load  round 3 @95#, dropped to 65# to complete. Really able to feel the dip/drive stick overhead, split solid, glad I finished at this weight.

50 Tire flips for time - always fun @ 105 degrees - 4:24

Sprints at the track this weekend, likely no log press work, but will sub with KBs. I know, I know, not completely following the order of programming. Late start this week, good training though. 

My sweetie girl was out with the camera, she is such a champ, makes me look good.  I love it when she comes with me to the box because she, in turn, gets to play her favs too!

Really?! Max Today?

Never letting the competition define you. 

Instead, you have to define yourself 

based on a point of view you care deeply about. 

-Tom Chappel

AM Swim
7am - 1000 yds

Really wanted to flush it out early today. Late afternoon workout yesterday left me tired a little worn out and sore, but not too much, just a little ;)! ... and I want to get in and hopefully lift in the evening. Super due for the 5x5 a full week and a half behind.

Warm up
1x100 Freestyle

Work
4x50 Fly/Free
4x50 Back/Free
4x50 Breast
4x50 Free

Cool
1x100 Freestyle

Holding on the 5x5 work. This will fill in nicely plus based on CJ's annual CF programming for competition, this should be a rest and max test week. Getting with the program.

Warm up
3RNDs
10 PVC Walking lunges
10 PVC OHSquat
10 PVC Push jerk
100 Single unders (these are so fun and fast)

WOD
Work up to 1RM today for each:

1. Snatch - 90 (match PR)
2. Jerk - 115 (PR 125)
3. Backsquat - 165 (match PR)

Total = 370

Well, max day, not PR day.

All is well and I have to get this into my thick skull. It is summer my training is different based on the coaching time I am on deck all morning. Additionally, I spent about 45 minutes in the dry sauna pre-work out. I thought maybe it was just the excuse I could use to get out of max lifting. I was tired from the day already, from the previous days workout. Funny thing happened,  I felt so much better, but am sure there was some post sweat impact. Plus, I could use some hydration (pay attention, so this doesn't come back and bite me/you in the glutes.

Voice in my head, "Pssst! Don't be unhappy with the numbers. Just be a smart athlete, jgirl!"

Quick n Dirty

5RFT

3 Power Snatch 65
5 HSPU (harness)
7 Box Jumps 20"

4:02

Push Jerk
1-1-1-1
PR 111

Challenge
Dbl Snatches 330

Then off to the Gluten Sensitivity seminar. Outstanding!

Hey Jerk, Don't Push it

1-1-1
Push Jerk

106

3RFT
10 Weighted Pull ups
30 Good mornings (45/35#)

Rx 4:24

Traps on fire!

Feeling the last two WOD's today. Tension headache, traps on fire, heat, damn! Don't feel like taking the day off, but will not push it and add work on skills.

5-3-3-1-1
Jerk

1RM 100#
Bummer, it wasn't a struggle but the next weight up just didn't feel right. Since I am in no injury mode...attempt foiled. Next time~

Skills work:
OHS 45# 20
Rope climb - to the knot
Deck squats 20 - come on pistol!
Handstand hold 1 min
KB Snatches R/L 12kg/26# - 10 ea
Dbl Unders - 18 consecutive, 50 total

100 Challenge
21 Dbl Unders
21 Push ups