Week of training campus (almost)


This week have been crazy and next week is supposed to be not even less crazy. I my gym they are offering free gymnastic and weightlifting classes, so obviously I am taking all that I can and work out as crazy. I forgot what it means not to be sore but I am happier than ever. Except that maybe it would be nice to sleep not bothered by the pain in my arms, but…c’est la vie…This is my choice and this is price of learning and pushing limits…I have been so busy, that did not even had time to write everything down or more precise…to post it…

So, what’s been happening all this week?

MONDAY:

10a.m. Crossfit class with multiple WODs ofAMRAP 7mins.

WOD1:

  • 8 burpees jump over the box (60cm)
  • 8ring dips
  • RESULT: 5rounds.

WOD2:

  • Row 250m.
  • 12 KB swings@53#
  • RESULT:3+253 rounds

WOD3:

  • Sled Push (40kg)  Found it super difficult to do and struggled a lot, just couldn’t gain speed and my legs were really burning from all previous WODs.
  • 12 knees to elbows.
  • RESULT:2rounds

FINISHER: For time

  • 30 wallballs @16#
  • 30 ABDOS
  • RESULT: 1:39min.

19h. Powerlifting class that lasted till 21h.

oh wow…I WAS SORE…I am still sore after each class. Loads of Overhead squats, snatches and jumps and I don’t even remember what. Great coach…Very attentive. He said that I am very very strong physically, so there is no point to work on my strength, just on my speed and technique which is exactly why I took classes for: to be able to apply my strength  properly.

By the way…I received my order from Crossfit Reebok, so I got my shinny new Crossfit Oly shoes and my Reebok Nano2. Super excited about that. Reebok Nano shoes for WODs seemed a bit hard to the heal at the beginning, but avoided having any blisters, so seems to be nice. Not sure if my Oly shoes aren’t too big for me, but thats the price of ordering online and I went with convenient size of 9.5US/40.5Europe. But I definitely can tell difference in foot work and stability weighting lifts with both these shoes in comparison to my minimalist running shoes that I used before what were totally unstable for landing.

TUESDAY:

9a.m. Crossfit class

Yes….you read it right…..I was crazy….well….not crazy, but just dis not know what’s gonna happen on Monday when I made reservations for my Crossfit classes. I was tired and missing sleep and feeling sore and guess what part of my class…OHS…and we had to snatch them before….OMG…And my weightlifting coach saw me going to the Crossfit class in the morning after I left gym around 21.15 night before.

So…

SKILLS: Overhead Squats (OHS) Time cap: 10mins.

7,5,5,3,3,….3RM

RESULT: Made 100# for 3 OHS. It is normal having in mind my mode and fatigue.

WOD:

3 rounds for time:

  • 400m. running backwards
  • 7 Power cleans (PC) @ 115#
  • 14 DB Press @ 35#
  • 21 Pull Ups
  • RESULT: 20:08min. Cleans felt easy, however far from being technical, but I really just wanted to get over it and go home 🙂 My butterfly pull ups sucked, because of the chip being to low, so after first round switched to kipping which I still find faster than butterfly pull ups, because I can make more of them in a row. 

18h. Gymnastic class

Worked on kipping HSPU, so far can make 9 in a row, should concentrate ore on hip extension and speed that I would have less load on the shoulders. Also worked on ring Muscle ups transition and handstand balance.

19h. Weightlifting Class

yep….I call this “go hard or go home”. this time it was all about jerk. Getting speed on weightlifting from the shoulders. My class took 2.5h. I think coach just wants to kill me. Or probably simply testing my endurance and ability. I almost wanted to cry at the end and kept going. Felt like when I was a child and I would never give up. My last exercise looked like this:

5 rounds of:

  • 5 Split Squat shoulder press @75# (last week it was my max. for shoulder press)
  • 5 Split Jerks@75# (not putting bar on the ground all the time)
  • 5 shoulder press@95# (from the rack)

Honestly….I could not sleep half night because of muscle pain. but I was happy….I am learning and what else I could be asking for?

WEDNESDAY:

REST….that was sooo good…stay at home and do nothing….well….not true….I had to go to take french language evaluation exam so that I could start my french classes. Looking forward to see if I could attend them, because it depends if there will be enough students of my level, which is intermediate. Well, I do speak in french almost every day now even if it is not good, but still…

And of course going to the dog park to train my dog 🙂

THURSDAY:

18h. Gymnastics

Got my first ring muscle up with a little push from coach, however, got frustrated that could not get more 🙂 Practised handstand walk and HSPU and some balancing.

19h. Weightlifting class

This time back to snatches and cleans. The weight did not go higher that 100#, so still basically working on my clean technique and speed. Load of jumps and squats. I did not even notice when coach increased my back squats till 180# which I had to do 3 and did not find that hard. While having in mind that 185# is my 1RM or at least was a week or  couple ago.

FRIDAY:

Rest. yep…I decided to stay at home and not to work out….well, basically because my muscles were sore….Nothing new….

SATURDAY:

10a.m. Weightlifting class.

Snatches and cleans. alternating….and jumping…that looked like this:

  • 3x 3Jumps (w/loaded bar)+3Power cleans @95#
  • 1x 3Jumps+3PC@100#
  • 3x3Jumps+3PC@105#
  • 3x3Hang clean@95#
  • 2x3HC@105#
  • 3x3HC@110#
  • 4x 2 Jumps+2 PC + 2 HC @95#

here I learned that I need to work a lot on timing of receiving the bar, because I was hitting it all the time to my collar bones. It is all blue from that. I even was on the verge of starting to cry, because I did not want any more to make cleans, because it hurts so bad and because of that I missed few times. What coach said? it will only make me stronger or I will learn to receive the bar properly…

then…it came time for snatches and working a lot on speed:

  • 3 x 5Power Snatches (from high boxes) @65#
  • 2 x 4 PS@75#
  • 2 x 4 PS@80#
  • 5 x 3 PS @85#
  • 2 x 2 PS @ 90#
  • 5PS +5 OHS + 5 Push Jerk Behind Neck @75#
  • 3 X 5 PS +5 OHS (rest 2sec. at bottom of each OHS and 10secs. on last OHS) @ 75#

My speed on snatches increased a lot as well as ,my technique. There were few times when I made perfect snatches….I could feel that they were perfect…the weight was just flying and basically landing into my hands….These moments are incredible….I just can’t wait until it will be not 75# or 95# but 145# or much more.

After training I made some skills work for the completion of my tasks, such as:

  • Bar dips. Worked a lot on kipping, need to get those hips moving much more, made 17.
  • Banded Ring Muscle ups- 20.
  • ABDOS – 90
  • Weighed Pull Ups@20# – 10.
  • Push Ups – 60
  • Double Unders: 2×50

SUNDAY

12a.m. Crossfit Class

WOD:

5rounds for time:

  • 400m. run
  • 15 wallballs @ 20#
  • 20 HRPU (Hand release Push Ups)
  • 30 Squats
  • 20 Box jumps @ 60cm
  • 10 DB Push Press @ 35#
  • RESULT: 34:30min.

My cardio sucked today….working all week on weightlifting caused my cardio go down…..or…well…I just hate running 😀

Then I worked to have my skills done:

  • Bar MU Banded: 10 green band, 10 purple band, 5 red band. Really got the feeling of hips to the bar and getting over the bar. Felt very good session.
  • Row 2x250m. Time for 250m.: 0:51min.
  • Ring Dips – 5.

Then I made little training programming: 4 rounds of:

  • 1-2 HSPU
  • 10 burpees
  • 50 DU
  • 5 Strict Pull Ups
  • 10 pistols
  • 3 Kipping C2B (chest to bar)
  • 5 T2B (worked on kipping part, still not there but legs get much higher than before)

So, my skill table for the week looks like this:

  weekly goal Sept.10-16
Butterfly pull-ups 60 63 (kipping)
MU (banded) 25 30
Bar MU (banded) 25 25
T2B 60 60
HSPU 25 26
Strict Pull-Ups 30 30 (10@20#)
Dips/ring dips 60 62
Push-ups 90 180
Sit-ups 90 170
Back ext. 90 90
DU x 50 reps 6 6
Handstand walk 50” 3 2 wallclimbs
Pistols 30 36
Kipping C2B PU 10 11
Handstand 3mins. 3mins.
Run 5km 5.2km
Swim 2km 0
Burpees 100 100
Row 2km 1.5km
L-SIT 3mins. 1min.

I removed DB push press from list as I don’t feel that really need it and rather added L-Sit. haven’t done swimming, juts impossible with time that I have and energy level. Thinking to add from October at least one benchmark WOD to be done in a week, so that I would have guidelines for later comparison, but for September will not bother myself with that.

So, this is how my training week looked like. I think it is pretty intense. Next week will not be easier at all: living la vida loca 😉

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