Thanksgiving Week Wrap Up

Lots to report since I’ve been off the blog for almost a week now. Since last time I’ve put in some solid travel time as well as some serious training hours. I’ll start back at Wednesday the day before thanksgiving and catch you up on the training plan.

Wednesday

Training Part 1 –

OC Throwdown WOD #3
20min AMRAP
4 Muscle Ups
6 OHS
9 Toes to Bar
-11 Rounds + 1 Rep

*I was excited for this workout when I saw it get posted. But after sitting on a plane to the east coast and being a little off my sleep schedule and food schedule I was suddenly nervous. Out of my normal environment, in a gym with unfamiliar equipment, I almost bailed and did it another day. But then I wised up and just went for it.

[youtube=http://www.youtube.com/watch?v=gxc0h7Ggxv4]

Training Part 2

On the minute for 12 min:
Odd- 8 thrusters 115#
Even- 12 CTB chin ups
+
On the minute for 12 min:
Odd- 8 power clean 185#
Even- 10 toes to bar
+
On the minute for 12 min:
Odd- 12 DL 235#
Even- 7 ghd sit ups

*Threw this workout in out of order. Supposed to be my Thursday training session but with Thanksgiving and about 5 hours of driving ahead of me tomorrow I knew there was no way this was going to happen. Everything felt great. 185lb power cleans were tough.

Thursday – REST DAY – Plowed through a good amount of deliciously catered Thanksgiving food. Favorite of the day was the bunless sliders that were passed by servers before dinner. Had about 3 or 4 of them.

Friday – Travel day back from the east coast. Long day of planes and cars and watching the entire 1st season of Homeland. But when Megan and I returned we snuck in the following training sessions.

Part 1

A. Power Snatch clusters TnG; 3.3.3×4; rest 30 seconds/rest 3 min
185, 190, 195, 200
*super excited to get the 200#. this week i definitely pushed the weigh on each set
B. Weighted chin up drop sets 2.2.2×4; rest 20 seconds/rest 3 min
100/90/80
102.5/92.5/82.5
105/95/85
107.5/97.5/97.5

[youtube=http://www.youtube.com/watch?v=Sa1tSnlooFo]

Part 2

Airdyne 10 min z1
+
Airdyne 30 sconds @85%
Airdyne 30 seconds @50%
x35
279 watts
695 cals
*these numbers felt so much more managable this week than last week. i was only down by 3 watts from last week but my energy felt so much stronger throughout.
+
Airdyne 10 min z1

Saturday – I think I’m still running off adrenaline from the trip and travel. I woke up feeling ok despite spending most of the last 48 hours in a seat which sucks. But got myself together for training again.

Part 1

A. Power clean off blocks (above knee); build to a max
285 *didn’t have a lot of pop today and this rep was pretty close to parallel

[youtube=http://www.youtube.com/watch?v=debNK8dEyB4]
B. Drop to 80% of A and perform 7 sets of 2; rest 2 min
228 *felt very strong and fast
+
For time:
30 thrusters 95#
row 500m
– 2:23
*row was 1:27.8 (started at 1:28 and dropped to 1:26 for a bit)
*felt great on this. could have pushed the thrusters faster, but I handled the row very well and actually got faster at about the 300m mark. felt good to finish on a strong row.

[youtube=http://www.youtube.com/watch?v=eAzRm2THOMs]

Part 2

10min AMRAP
15 Power Snatch 75#
30 Double Unders
7 + 19 Reps

*Felt like I hit this workout at about 90% effort the whole way. I started slower than I should have. Didn’t need to break up the first two sets. Ten minutes of bending and breathing just seems to intimidate me. I worry that if I attack to early it will be lights out.

[youtube=http://www.youtube.com/watch?v=K1SmrnzOq40]

Sunday – Training

10 min amrap @75%
15 wall balls
15 chin ups
15 back extensions
45 double unders
5 Rounds
Rest 6 min
10 min amrap @75%
15 thrusters 75#
10 knees to elbow
15 kbs 1.5 pood
30 calories airdyne
3 Rounds + 1 Thruster
rest 6 min
10 min amrap @75%
Row 250m
15 burpees
30 walking lunges
45 double unders
3 Rounds + 100 Meters

[youtube=http://www.youtube.com/watch?v=1ZUg0HhymGE]