Everyone needs a Coach
It's true.
I decided that I needed to hire a coach in order to prepare for the Games. On the one hand, I don't have any expectations for myself at the games, as far as doing well. I'd love to finish in the top half, but I also am just so stoked to be going, even if I get DFL, it won't matter. I'm just happy to be among the top 75 CF athletes in the first place.
So, Chris, my coach, has cooked up some nasty workouts for me. He's great - very thorough. Obviously willing to attack my weaknesses. I love it. I haven't posted for a couple of days, so here goes. One of the things I need to work on is documenting my warmups and cool downs, as well as any Buy In that I might do.
Sunday:
Warm Up
- 1k Row in 4:40, nice n easy
- Mobility work - I did the Catalyst Athletics Warmup
- Shoulder Mobility
- Warm up: 35x5x2, 65x5, 85x2
- Work sets: 105, 110, 110
- 1RM attempt: got to 120, failed 125. I think it's in my head.
- AMRAP in 10 minutes of:
- 7 Wallball
- 7 Burpees
Post Wod: STRETCH and foam roll!!!
Monday:
Warm Up:
- Jump rope for 4 minutes. Practice double unders. Never got more than 9 in a row today :(
- Dynamic Mobility - Catalyst Athletics warmup again. Love it.
- Shoulder Mobility - tight shoulders/pecs
- Burgener WU - once through with PVC only
- 35x5 hang power snatch
- 45x5 power snatch
- 55x5 2 power snatch, 3 squat snatch
- 65x5 full snatch
2 Power Cleans, 65# (no dropping bar!!!)
20 Pushups
4 Cleans
18 Pushups
6 Cleans
16 Pushups
8 Cleans
14 Pushups
10 Cleans
12 Pushups
12 Cleans
10 Pushups
14 Cleans
8 Pushups
16 Cleans
6 Pushups
18 Cleans
4 Pushups
20 Cleans
2 Pushups
13:13
Hardest part was the pushups. My shoulders were toast from yesterday. I reached muscle failure way before I felt I should have on the pushups. Frustrating. Cleans were good, but I felt like I didn't start doing them efficiently until the last round or 2. I thought this WOD would take more than 15 minutes.
Post WOD: Stretch and foam roll again. My legs are TIGHT!
Labels: hang power clean, push press, push ups, Snatch
posted by jenna at
8:37 AM
2 Comments:
Sets of 14, 16, 18, 20 cleans without dropping the bar? Ouch, my grip hurts just reading that.
Hey, even if Speal doesn't turn you into (even more of) a beast in time for the Games, you're sure to learn a ton about yourself and coaching in the process.
I'm a fan of the Cathletics DROM warmup, too. Hip mobility, shoulder mobility, something to get the heart pumping; it's almost all I ever need.
Looking tough, Jenna! Can't wait to meet you in Cali! 4 weeks!! AUGH!
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