Training Day 54

3 Rounds For Time
50ft Walking Lunge w/ Axle Bar (95)
15 TTB
(4:27--Lunges all unbroken. Grip was fine. Core got shot on TTB. Two sets unbroken and 6-5-3-1 on TTB)

+

Row 500m @ 1:44; Rest 2 minutes  x4
(1 Round. Started second but couldn't feel my legs. Air Biked 1:44 and got 24 calories each time. Kept RPM up between 68 and 72)

Training Day 53

3 minutes @ High Effort/ 3 minutes Rest

10 HSPU

10 Russian KB Swings

(3+6--3)

2 MU

10 Box Jumps (30" Step Down)

(4+11--4+1)

7 TTB

14 Front Rack Walking Lunges (115)

(2+7--2+7)

Air Bike 15 Calories

Burpees to 6" in remaining time

(1:04/18--1:10/22)

Training Day 52

A. Power Snatch.Hang Snatch

(155--missed hang snatch at 160 twice)

B. Hang Clean to Thruster

(200--missed 205)

C. Front Rack Lunge off Plate- 5x4/leg  Rest 60 seconds between legs

(165--ouch)

+

6 Legless Rope Climbs

(16:54)

Training Day 51

A. Snatch No Feet--Max

(180--attempted 185 twice and got crushed both times. Just collapsed in the bottom for no apparent reason)

B. Front Squat with Chains-- 5RM @ 20X1
(185 + 65#'s of chains on each side)

C1. Seated DB Press- 5x5-6 @ 30X3; Rest 20 seconds

(35)

C2. Snatch Grip Deadlift- 5x1 @ 10,0X0; Rest 2 minutes

(155,160,165,170,175--didn't feel like it has been. Definitely didn't tax me nearly as bad.)

Training Day 50

Grid Score--54

MU in 80 seconds
(17)

+

20 Thrusters for time @ 135
(00:55--broke at 17 because I almost failed the 17th rep.)

+

4 Rope Climbs for Time
(00:37--tripped up jumping up on the last one. Probably added like 2 seconds. No biggie)

+

2RM Clean and Jerk in 20 seconds
(225--didn't attempt heavier)

+

15-10-15
Ground to OH @ 135
Burpee Over Bar
(3:01--Ground to OH were incredibly heavy for me. This was the last thing I did.)

Training Day 49

3 minutes @ High Effort/ 3 minutes Rest

5 HSPU
10 Alternating DB Snatches (55)
(4/3+10--DB snatches hurt my back.)

1 MU
10 Lunges
(10/9+5)

5 CTB
5 Thrusters
(3+5/4+1--Thrusters didn't feel great on back)

Row 500m
AMRAP DU
(1:51 and 101/1:48 and 129)

Training Day 48

A. Power Snatch.OHS- tough set
(175--10# PR on Power Snatch.)

B. Hang Clean.Push Jerk- max set
(230--5# PR on hang clean. Push jerk was limiter on this one. Just didn't feel great)

C. Front Rack Lunge off 45# plate- 5x5/leg; Rest 1 minute between legs
(135)

+

5 L-Sit Rope Climbs
(10:28--L-Sit wasn't the prettiest today)

Training Day 47

A. Snatch Cluster No Feet 1.1--tough set
(175--missed it once on first lift on technical error)

B. Thrusters- 5x5; Rest 3 minutes
(135,155,165,175,175--was going to try 180 or 185 but wasn't positive I wouldn't miss, so I stayed)

C1. Seated DB Press- 5x6-8; Rest 20 seconds
(35--KB because they didn't have DB. Could only get more than 6 once.)

C2. Snatch Grip Deadlift- 5x1 @ 10,0x0; Rest 2 minutes
(155--taxes me so good)

Training Day 46

3 minutes @ High Effort/ 3 minutes Rest

5 HSPU
10 SDHP(75)
(5+12/4+15--SDHP hurt my back)

2 MU
25 DU
(4+12/5+1--failed MU in first set so did False Grip second time around)

7 Strict Ring Dips
7 Box Jumps (42)
(3+7/2+13--started missing box jumps second time and got in my head)

5 CTB
10 Wallballs(25)
(3+5/3+5--wallball was heavy today. Arms are blasted)

Training Day 45

A. Power Snatch.Hang Snatch.OHS- Tough set
(160--missed it once on a technical error on the hang snatch. Did it again with ease. Didn't try to go up because of power snatch being hard.)

B. Clean.Front Squat.Push Jerk 1.2.1- tough set
(220--no misses or further attempts. Trying to learn when to stop)

C. Front Rack Step Ups- 5x5/leg; rest 60 seconds between legs
(95--definitely feels a lot stronger than when I used to do it, especially considering I'm sure this is heavier than I ever previously did, and I never stepped up on the 24.)

+

5 L-Sit Rope Climbs
(13:24--missed number four once because I rushed it. Had 3 finished around 5 minutes and had to rest a little longer after failing.)

Training Day 44

10 minute AMRAP @ 80%

100 DU

15 Wallballs (20)

10 TTB

15 Hang Snatches (65)

20ft HS Walk

10 Box Jumps (30" Step Down)

Rest 5 minutes

x4

(1 round plus some change each time--I at least made it through some snatches each time. Never got 2 rounds. I also went slower because of doing the competition yesterday morning. I probably went more like 70%.)

Training Day 43

A. Snatch Cluster No Feet 1.1.1- Build to tough set
(165--didn't attempt heavier. This was definitely tough)

B. Front Squat- 5x5; Rest 3 minutes
(225,230,235,240,245--Not a fan of squatting today. It was heavy.)

C1. Seated DB Press @ 30X3- 5x8-10; Rest 20 seconds
(25--was going to go up, but getting the 8th rep every time was difficult. I got 10 on the first 3 sets.)

C2. Snatch Grip Deadlift @ 10,0X0- 5x1; Rest 2 minutes
(135 once and 155 the rest--this was crazy. I saw stars each time. I liked it.)

Training Day 42

3 Sets For Warmup
15 Banded Good Mornings
60 Second Banded Hip Flexor Stretch (front leg elevated)
3xMax Front Levers
6 Pseudo Planche Pushups

+

A. Clean and Jerk- 1RM
(255--couldn't clean 260 today. I was just slow today. HOWEVER, my jerk was pretty dang nice. I definitely have a lot more than 255 in the tank, which feels amazing.)

+

Fran
(2:37--PR!!!! My favorite part is that I didn't stop, and I didn't rest much from movement to movement. This was a huge step in training for me mentally.)

Training Day 41

A. Seated Dumbbell Press @ 30X0- 6RM
(45--failed 4th rep at 55)

B. Bar Dip @ 30X0- 1RM
(140--320 including bodyweight. Last time was ring dips, and I got 112 @ 10 pounds lighter)

+

3 Rounds For Time
Run 400m
21 KB Swings (53)
12 HSPU
(8:39--like I said, I felt slow. I felt too controlled, but I couldn't go any faster unless I ran faster)

OPEX Athlete Camp

Strict Press- 145 (10# PR)

Wtd Pullup- 88 (PR by something)

Front Squat @ 30X1- 305 (PR for tempo by 10#)

Clean EMOM- 240 for 13 reps. Missed like 5.

3min AMRAP of TTB in sets of 3- 18 (Missed 3rd rep of two sets. Came out too hot)

3min AMRAP of HSPU with MUR to start- 29/42 (Just not my best movement)

For Time:
Row 250m
15 KB Swings
25 Burpees
15 KB Swings
Row 250m
(3:53--PR by at least 30 seconds)

Scratch Test- 2.25 on right and left

3min AMRAP of MU- 24 (No failed reps and had more in the tank)

30 on/30 off DU- 61,60,60,58 (tripped up on last set and went right back into it)

30 on/30 off Row- 184,171,168,152 (Legs went numb before the last one.)


The athlete camp taught me a lot about myself. My biggest thing that I walked away with is the fact that I have a lot of potential. This is both a good thing and a bad thing. My energy systems are great, which makes me really happy and excited to train them. However, it sucks that I will probably never get to train these to their full potential because of physical limitations. It's kind of a slap in the face to know you have potential to be so good but know that your body just won't allow it. I just wish I could understand what God is doing here, because it's getting really hard to keep pushing.

Training Day 40

3 Sets for Warmup
15 Banded Good Mornings
60 second Banded Couch Stretch
3xMax Front Levers
6 Pseudo Planche Pushups

+

A. Power Clean + Push Jerk- 1RM
(240--5# PR on Power Clean and 15# PR on Push Jerk. The jerk felt incredibly solid.)

+

14 minute EMOM
1st- 5 Thrusters @ 155
2nd- 1 Legless Rope Climb + 5 CTB
(Didn't get the last rope climb legless. I probably could have done it, but I gave up.)

+

500m Row
(1:29--1 second PR. My grip strength was shot from the rope climbs and CTB)

Training Day 39

Gymnastics Play Session
(10 Pull Overs on bar unbroken, then some random fun things to work on staying tighter in my kip)

+

A1. Close Grip Bench Press- Build to 1RM over 5 sets; Rest 30 seconds
(230--5# PR! I drove through a really solid sticking point, so I was impressed with myself.)

A2. Strict Pullups- AMRAP x 5 with 20# vest; Rest 2 minutes
(10,9,7,8,7)

+

3 Sets @ High Effort
30 Calorie Bike
30 Calorie Row
75 DU
Rest 1:1
(4:30, 4:40, 4:37--the bike made all the difference. I went much faster on the bike on the first one, slowed down on the second, and just stayed consistent on the third.)

Training Day 38

A. Snatch EMOM- 1/min as high as possible--start at 65% and add 5# every minute
(Started at 120. Missed 160, then missed 185. Attempted 190........annnndddd missed)

B. 20 minute EMOM
1st- 4 Power Cleans @ 185, not TnG
2nd- 4 MU
(Yes--Cleans were between 10 and 13 seconds. MU were somewhere around 14 seconds.)

C1. Reverse Hyper- 3x20; Rest as needed
(50--didn't feel great today)

C2. Dragon Flags- 3x8; Rest as needed
(Never feel great)