28 September, Mock Comp Day

Training (12p)

This was our 3rd mock comp day. I definitely am handling the volume of the day better each time. My body has felt really solid during these and the 24 hours following them. I don't seem to get beat up from doing it. The bicep is a little sore today but I anticipated it would with 100 pullups.

#1
With a 20 min countdown clock:
Build to a 1rm snatch
Build to a 1rm clean
2 sets to accumulate AMRAP HSPU (your two sets total are added to your
snatch/clean weight)
*Snatch was first, I went: 165/200/220/235/250/260/270
*I had no idea how the snatch was going to go, it has felt pretty weak the last few months and I hadn't snatched heavier than 255 since regionals. No misses during the snatch portion, felt pretty good, came forward on 260 and bigtime on 270 but overall really happy with how this worked out with so little heavy snatch work over the past few months. I am starting to think snatching for me is kind of like DU's...I can go away from it and always have 260-265# when I need it with minimal exposure. That won't win me any events but I am not too concerned about a 1RM Snatch, I am confident that it will be much more important for high rep moderate load snatching than 1RM work. 

*Clean went: 225/275/(amrap HSPU attempt 1)/300x/315/330/340/(Amrap HSPU attempt 2)
*These felt good except for after the HSPU set #1. I came off the wall and took about 45 seconds and missed 300# forward. I went to 315 and it felt better. 330 was a struggle but wanted to see what would happen if I went 340 on short rest and it actually felt better than 330 did. 

*HSPU Set 1 was 30 and set 2 was 21. I gave myself 25 seconds to hit my last set of HSPU and ran out of time at 21, I had at least 5-6 more. These have felt so good lately. I have never hit a set of 30 and that set felt easy. 

*Total score was 661# (270+340+51)


Rest ~15 min

#2
10 min amrap:
3 muscle ups
10 thrusters 135#
3 muscle ups
10 deadlift 225#
*4+2 Muscle-Ups
*I thought I paced this really well but ended up failing my final muscle-up with 1 second left. Only miss during the 10m. I broke thrusters 6/4 for 1st 3 rounds and then went U/B on my last round. DL were u/b and felt really heavy. 
Rest ~90 min

#3
Crossfit open workout 13.1
*161 reps. Only got 11 snatches at 165#. This felt pretty horrible. The first 2 workouts definitely took my legs and pull away from me. I felt heavy on the burpees and my pace slowed during my set of 20 drastically. 11/10/9 for 75#, 4s for 135#, and triples at 165#. Not overly worried about the poor score here as we had so much shit prior to this but still, workouts like this make me question my BW (249). 
Rest ~1 hour 

#4
4 rounds for time:
Run 800m
25 CTB chin ups (subbed pullups every other round...C2B/PU/C2B/PU to save the bicep)

*19:11
*This went way better than I thought it would. C2B felt really solid and pullups were a joke. 16/9 - 25 - 18/7 - 25
*Runs were all around 4m, the last one was probably 3:50ish. Very little time on the bar, only breaks were once during C2B and it 
was 10-12 seconds.


Training Video
https://vimeo.com/75780653


Overall a pretty good day. Again, I am so far ahead of where I was last year, it's hard to be too disappointed in results. Looks like a few more days and then into the taper/deload when the baby comes.