Sunday 27 October

AM:
5 RFT (goal = same time per round)
10 Toes to Bar
20 Wall Balls (20/14 to 10′/9′)
40 Double Unders

rest a few hours

PM:
Design your own lactate power session

AM:
2:59, 3:19, 3:41, 3:58, 3:05 (59s variance – not good).  Felt really consistent on the TTB and double unders felt great today, but tried to do the wall balls in sets of 10 and that was a bad idea from the start.  If I went with sets of 5 out of the gate, would have had a smaller variance, which was the goal of this session.

PM:
5 sets at 95-97%
Begin a set every 6 minutes
5 TnG Power Snatch @85
5 burpees AFAP
sprint 150m

Complete.  This was fun!  Doing it outside with Cliff, Pete and Jessie was a good move.  I don't run efficiently, so a sprint is a relative term, but it was still very challenging for the last 5-10 seconds.  Power snatches felt smooth at 85.

Holy crap, this was an amazing weekend.  I am incredibly motivated to reach my potential in the sport.  This means that training is my number one priority.  It has been moving that way for several months now, but now I feel even more sure that this is what I want to do.

Saturday 26 October

OPT Athlete Camp Day 1

Workout 1: CP battery testingBuild to max PC in 8:00. 
Rest 2:00. 

Amrap PC at 90% of that max in 8:00.

Rest a few hours

Workout 2: Lactate work
3 sets max effort each time with 12:00 recovery:
250m row
10 KBS, 2/1.5 pood
10 burpee
10 KBS
10 burpee
10 KBS
250m row

170 (PR+10) - felt easy!  failed 175 twice but I think it was because time was running out and I was getting nervous about the second part.

18 reps with 4 misses @155 - really happy with this, since it's only 5 lbs off my previous max!  Elite women are getting upwards of 40 reps, though, so...hmmm.  Need to get better at maintaining efficient mechanics while breathing.

+

4:40, 6:28, 6:20 - first row at 1:40 pace, and that absolutely wrecked me.  I have never come so close to vomiting during a workout as I did here.  12 minutes rest was not nearly enough time between the first and the second, and every escape strategy was playing through my head during the second one.  I literally could not pick up the KB and spent many seconds laying on the floor during burpees.  I actually stopped during one of the rows and just sat there.  It was a shitty shit show.  The third one was only marginally better, and that was all because I pushed it on the last row knowing it would be over soon (got it down to the high 1:40s).  But I learned a lot about why it was such a shit show and how to improve it in the future.  Never really recovered - had a splitting headache and was nauseous until bedtime (at 8pm, haha).

Learned a lot about energy systems, pre/post WO nutrition, proper warm ups, etc.  Biggest take-aways: 

• I need to work on my aerobic capacity every day by doing more z1 AD, swim, row, etc.
• I need to warm up better and more specifically for the day's work
• I need to stop looking at the clock and pacing my efforts based on external cues 
• I need to stop worrying about what other people are doing, and do what I need to do regardless of the person next to me.