Today’s session was at 7am, which meant that I was up at 5:15 to catch a 6am train to get here by 6:35, which meant I was rolling on my second day of less than 7 hours of sleep. Not at all ideal. I did have time to eat my whey/sweet potato mush on the train though, which was better, but didn’t get coffee until I got off the train so I was definitely dragging a LOT getting into the session. Also, posterior chain is talking a lot from yesterday and definitely contributed to me feeling overall sticky/lethargic.
Warmup/Movement Prep/Shoulder Love:
3 rounds - 20 second lat raise (hanging from the pullup bar / GHD T’s (10 reps + 10 sec hold) / prone lying lower trap raise (10 reps/side + 10 sec hold)
Clean high pull + clean (to a peak that wasn’t a peak today)
I stuck to 35kg to (once again) reconstruct my form from the bottom up. Working on thinking about connecting my hips to the bar more like a kettlebell swing (that is, keeping my weight in my heels and firing through my glutes rather than coming forward onto my toes). This is annoying.
Anderson Squats (new movement!):
35x3, 35x3, 45x3, 50x2, 55x1, 59x1, 61x1 (added belt here), 61x1, 63x1, 66x1 (grindy, called it there)
6 rounds for quality -
6 single leg deadlifts/leg (2 12kg kettlebells)
6 single arm KB swings/arm (12kg kettlebell)
*lower back felt tight on the SLDL’s
New cycle started earlier than planned but it’s okay. I loved my interim programming that Greg gave me, and I think it’ll be really great to keep in my back pocket in the future when I need to deload from olympic weightlifting stuff for awhile (both physically and mentally). I was pleasantly surprised that I was able to set some new PRs, meet old ones and generally feel pretty good about life throughout. Onward and upward!
GOALS. My favorite thing to MAKE and - important to note - the part that I usually get hung up on. I’m a planner and a prepper and often don’t do the most important part, which is see the plan through for longer than a few days! I also get really hung up on what OTHER people say and do… I second guess myself constantly and end up kind of paralyzed at the same place. This time, like I did with Greg’s programming - I’m outsourcing the thought process to those much, much smarter than I. All I’m doing is showing up and doing what I need to do to support showing up and doing well.)
My ultimate goal and the point at which I’ll consider myself “decent” at olympic lifting is qualifying for and competing in the American Open. I had some wild ideas that it might be possible for 2014 but Erin, wisely, wants me to be a little more conservative this year. I’ve bounced from program to program pretty inconsistently for oh, the past year (andahalfurgh) and as a result my lifts are hovering around abysmal. So - we are going to aim for me to be consistently snatching 60kg and clean&jerking 70kg by the end of 2014 (note that I’m still going to work extra hard because I really feel like I SHOULD be hitting those numbers already. Hrmph). The qualifying total for the weight class I’d like to compete in is 152kg and will only go up for 2015, so I’ve got work to do.
This Accelerate Cycle (which should take me through Thanksgiving, I think) my goals are as follows, per Erin:
1. With a focus on Olympic lifting (obviously)…
2. Improve stability imbalances (ie: fix the wonky right side and overcompensating left side that keeps manifesting itself in injuries)
3. Improve upper body strength for better pulling and overhead stability in the lifts (upper body has always lagged REALLY far behind lower body in relative strength).
In the meantime I’m working on making a slow, sustainable cut to 69kg. The closest I’ve come for a long time was during a Whole30 I did in August 2012 when I hit about 155 pounds. Right now I’m feeling pretty heavy as a result of oh, a year of triage eating and being super stressed. I’m spending a few days pretty intentionally weighing and measuring my food just to see where things tend to sneak in, although I have a pretty good idea of what’s going on, it’s always good to reset from time to time. Custom Fit Meals are going to be pretty helpful in this regard. As I said to Erin, I can’t be so strict that I don’t have any latitude to go out and have fun (I mean, I CAN, I just don’t want to) - but I need to remember that every single day between now and January 1 is not a holiday/special occasion. AND, I need to put taking care of myself at the top of the list, not the bottom each day as has been happening since September 2012.
Sleep - 6 hours, 30 minutes. I’ll get more used to my bedtime/morning routine this week now that Accelerate has started. Tuesdays are gonna be REALLY early, so I think I just need to start planning around a 5am wakeup time every weekday so I can stay consistent.
Movement - 1 mile walk/hustle to the train. Except I hustled a little too fast and tripped on a crooked sidewalk and literally went flying for what felt like 10 minutes and 100 feet (it also felt like it was in slow motion) and literally faceplanted in the grass. For a minute I was pretty afraid I’d broken my toe, but I’m lucky that I didn’t actually do anything to my knees, elbows or shoulders. HOWEVER I still made the damn train. Victory. By the time I got off the train I was fine to bear full weight on my toe, it’s just kind of sore and bruised. Not my finest moment.
Food - inadvertently ended up training fasted…the pain in my toe made me a little queasy on the train so I didn’t eat my snack like I’d planned. Did grab an Americano on my way in though. As expected my stomach was gnawing on itself near the end of my session. I’m currently housing a CFM right now and praying that I still sleep tonight.
Bodyweight - stepped on the scale post-training and was at 177.4. 20ish pounds to go before I can cut to 69. Things that are things.
3 rounds through of:
Snatch High Pull + Snatch - to a peak (today did a done of positioning work at 68#, then worked up to 83#. Nothing if not humbling, per usual.
Snatch Grip RDL - 6 sets of 3 / Alternated with Hang Muscle Snatch, 6 sets of 3. Worked up to 143 in the RDL and stuck to 43 in the muscle snatch after some disastrous attempts to go heavier.
Complete 5 rounds of: 5 Turkish Get Up Sit-ups on each side, 5 Bent Over Rows on each side. I used a 16kg kettlebell. MUCH more difficult to do the sit-ups with my right arm in the air.
Accelerate session 2 is tomorrow morning at 7am.
Jesus take the wheel.
Last cycle of this programming before I start something new. I’m feeling really good about everything right now.
Sleep: Pretty stellar. Just over 8 hours, didn’t wake up. Felt a bit groggy in the AM, had one cup of coffee while I laid and bed and considered life.
Side note - I got my blood work back from the doctor and noticed that my Vitamin D levels were really close to the low end of the spectrum, so I’m going to work on getting that up as I suspect it plays a big role in my general lethargy lately.
Breakfast: Autumn Breakfast Bowl (scrambled eggs, spicy turkey sausage, pumpkin puree w/ coconut milk, salt/pepper), one cup chocolate mint tea.
1. Snatch x 2, EMOM - worked up to 108, missed 113 a few times before calling it. 113 was getting up there, just kept losing it forward. Am really pleased with how this is going.
2. Hip thrusts - 5x5 at 158#, all sets felt heavy but fast. 20 reps straight through at 98# with a 15 second hold on the final rep.
3. GHD situps, 7 sets of 5.
4. 100 American kettlebell swings for time in as few sets as possible. Last time this felt disastrous - it was my first day training in so long and it just felt heavy as shit and impossible to finish. Today? 6:05 broken up as 25/20/20/25/10. Having people back there with me helped a lot.
Random last minute decision in honor of the Harry Potter Festival in my neighborhood (LOLZ). Ran a 5K with two friends. Yep, that’s a 5K, having run precisely one mile in the past three years.
The fact that I matched my previous 5K time is either stellar or a reflection on my previous PR (I do NOT love running). 31 minutes with two breaks to tie my shoes and lots of walk breaks on mile 2. Haha.
This was, actually, dare I say…pleasant. The course was through a really pretty neighborhood, the weather was great…I should run more.
I always said that the most I wanted to do with running was to be able to run a 5K without really stressing about it and I guess I’ve accomplished that…but now I’d like to be able to run it without stopping.
Day 6, “Hinge Repeat”
1. Snatch x2, EMOM, beginning at 53#.
Worked up to 108, failed it, then tried again and hit it for 1, which is a GIGANTIC all time snatch PR. I can’t believe this was possible at the end of an EMOM, and it didn’t actually feel that hard! I think EMOMs are good for me, I don’t have time to get in my head about the lift.
2a. Hip thrusts, 5x5 @ 145. Could make a bigger jump next time.
2b. Hip thrusts, 20 reps @ 95. Forgot to do the hold for time on the last rep, whoops.
3. GHD situps, 30 (6 sets of 5). Figured out how to use my glutes and quads for this finally.
4. Conditioning: Run 1 mile for time. 9:30, with two stops to tie my shoes. Considering I haven’t run at all (for real, not once) in over a year, I’m not unhappy with that.
I finally finished the first cycle of my interim programming. It’s been great - I’ve felt much better about the amount of movement I’ve done but nothing has made me crippled sore, I’ve been able to sleep well and feel energized throughout the day, and I’ve actually set PRs and worked up to old ones. I’ll do this cycle one more time before I start some actual goal oriented training at the beginning of November.
This workout ended up being a doozy.
3 rounds for time [I only ended up doing two because I worked for the amount of time my coach intended]:
5 stone to left shoulder (95# stone)
30’ farmer carry, 2pd kettlebell, left
30’ farmer carry, right
5 stone to right shoulder
30’ bear crawl to the right
30’ bear crawl to the left
5 stone to left shoulder
30’ walking lunge
30’ reverse walking lunge
5 stone to right shoulder
60’ shuttle run, 10 burpees at 30’ mark
Let’s talk about how the second leg of a shuttle run feels after all of this. Not good. Cement legs. The stone to shoulders got REALLY tough and now my forearms and chest look like someone beat me with a bat. Cool!
This was a weird day. I didn’t think I’d have time to train, then I did, and it was in the back corner.
Forgot to do box jumps. Dammit.
Ascending squat EMOM:
OHSx5 EMOM, increasing by 10# - worked up from 53 to 103 and probably could have done more with oly shoes. This is encouraging, 103/105 has been my max forever and it felt really easy to get this overhead. Wrists felt pretty tight though.
Front Squat x 3 EMOM, beginning where you failed with OHS. Worked from 103 to 143. Definitely could have used a belt here, these felt heavy.
Back squat x 1 EMOM beginning at fail point for front squat. Worked up to 183. I think. Maybe 173?
AMRAP, 10 minutes
10 goblet squats, 1 pd
10 unbroken double unders
*Haven’t done double unders in a thousand years and have NEVER been good at them, ever. Need to keep practicing. Broke my hair tie mid WOD, which was not ideal. I think I did 6-7 rounds, and kept losing my double unders at 8 consecutive. Am still doing “double - hop - double - hop.” This is inefficient and silly.
Day 4 of my new programming - “Push/Pull”
*We hosted a two day olympic weighlifting meet this weekend, meaning I was up at 5am Saturday and Sunday morning, on my feet all day each day, and not home til about 10pm each night. I’m extremely tired, even though I slept really deeply last night per my Jawbone. Felt it today.
1. Pressx2, EMOM, starting at 53# and increasing by 5# til failure. Worked up to 73 pounds in four sets, which, now that I think about it, is not terrible…I think the best I’ve ever pressed, ever, was 80x1 and 75x5. The press and anything upper body related has always been my weakness.
2. Push pressx3, EMOM, starting at 70% of best press and increasing by 10lbs/set. Started at 53 and worked up to 103 but only did 1 rep in the set of 103 because it was uuugggly. Again, my best push press ever was 105x3.
-The body’s adaptations are baffling to me. I am so deconditioned and so untrained right now and yet, I’m coming appallingly close to my max lifts ever here. My positive side wants to celebrate that I’ve maintained my strength, my cynical side is whispering “this means your old maxes were SO STUPID.” Haha.
3. Pullups - pronated grip, strict, AMRAP in 10mins. I started with the light band but had to drop to singles really soon (after a few sets of 5 and 3). Greg wanted the stimulus to be higher volume so I switched to the average band. THAT’S always humbling, but I know from experience that pullup strength is quick to return for me, I did 45 reps total…last 10 were singles. Tried to keep the core braced and not use momentum.
4. Accessory work - 3x20 face pulls from a lunge stance, micro band.
5. Conditioning: 2k row, keeping spm below 25: 9:11.09 - this was MISERABLE, and where I really felt the fatigue of the weekend. Just would. Not. End. My strokes per minute were like, 19, because I’m the laziest rower ever. UGH.
Ate oatmeal for breakfast and a Custom Fit Meal for lunch.