23 November

Training

AM(1145a)
A. Complete an Oly Total
B. 3 Attempts to establish Snatch
*Warmed up with some 3 position snatch with barbell, then some Muscle Snatch, PS, Squat Snatch and then hit 3 Lifts, 165/185/205. 
*Opened at 225, hit it pretty solid. Then moved to 240 and hit it, felt decent. Moved to 255 and missed. Rested about 3 minutes and then tried again and missed. Took weight down to 250 and hit it. 
*I think the best plan is to open 225 or 230 and then make 10# jumps to 235 or 240 and then 245 or 250. I know that I am capable of hitting heavier weight but the 3 attempts is definitely a game changer. 

C. 3 Attempts to establish C&J
*Joe moved my grip out a few inches on the clean and then jerk and it felt really good. We hit 3 practice attempts at 225/255/275. Need to hit jerks a little lighter just to get that portion warmed up.
*I opened at 275 which was really easy. I then went to 295 and hit that easily. Moved to 315 next and hit that. Felt pretty good. We jumped to 325 to see how that would feel fatigued and I actually missed the clean. Did it again and missed the jerk. Dropped to 320 and hit it. 
*The plan is to go 295/310/320. Again, I think there is more there but I will miss a clean every now and then at heavier weights and I want to ensure I get a solid number on the board instead of trying to chase a PR which would take perfection and I am not sure that is feasible with this being my first Oly Total. 

D. Rest 15m and then:
Complete Agility Course
Rest 1m 
500m Row
*Completed the Agility course in 51 seconds. I took the shuttle much faster and had two mistakes on the box jumps on the way back through. I can go sub 50 with no mistakes. This is about 8 seconds faster than the first time I did it and 2 seconds faster than the last time I attempted. 
*Row was miserable. I set it up to countdown from 500m...so I thought, as soon as I started pulling, it started counting down from 600, not 500. So I punished myself for the oversight and made myself go full 600m. I don't know my time but my average pace was 1:25.8. My plan on the 3m row is to hold a 1:31-1:33 pace and that should put me top 3-4. 

*Joe was able to come help me out today and work with me on My O-Lifts and was super beneficial. It helped a ton to have him analyze my two lifts. He is super smart and made some small adjustments which made a huge difference. I feel really good about the team around me that is helping me out and it is such a huge asset. Excited for the next 4 months in preparation for Regionals. 

I definately think that the hardest part of the total out for the comp will be keeping my ego in check. What I view as my PR's are not accurate when compared to a competition style format. It is VERY different when you can't have 5 attempts at a weight. Many times over the past year, I would put up big numbers but would fail 3-4 times at a weight before hitting it and eventually moving up. I think it would be beneficial to have the mindset of "daily PR's" and only taking x number of attempts of getting it. So if you snatch, you tell yourself how many misses you can have and once you hit that number of misses, your done for the day. This will help wrap my mind around knowing it has to be perfect and I just can't keep snatching over and over again after misses. 

PM (445p)
A. 
7-5-3
Muscle-Ups
Front Squats (250#)
*2:52
*Did everything U/B and it felt pretty solid. Tried to take much less rest during this but still left some time out there for sure. Will post video tomorrow. 


B. 
1 Mile Run For Time
*5:41
*In the remainder of 15m, complete a 3RM Bench Press. 
*My shoulder/chest was sore from benching 3 days ago. I don't think I did anything to it, but it was just felt a little weird and i really didn't want to push it. I will definitely try and bench Monday or Tuesday but didn't think it was worth taking a chance on the bench. I am fairly confident that the bench will go well. 
*I decided to do 3RM DL to see how I should game the jumps. 
This felt alright, the Mile Run really made my low back tight and that was rough for the DL's. I went 185/275/335/395/435. 435# for a triple actually didn't feel that great. My back was already tight from the run and this didn't make it any better. The 2nd mile is going to be pretty spicy after the DL's first. Curious to see what you think about gaming strategy for this one. 

TRAINING VIDEO
https://vimeo.com/54192320