time off

taking a block of time off, probably 2 weeks.
monday - friday gardened, rested, went to work.
saturday june 7th started neera cleanse. on day 3 of that now -- going worse than ever before but i think i'm in the easy part. think i will go until weds (5d).
regionals was actually fun, for the first time in a couple years. think this was a result of, rather than despite, the poor result. nothing to lose, doing this because i like it. but came away motivated to succeed at it next year.
top three things to improve -- gymnastics and oly tech, as always, and for the mental game, need to compete during the year. can't go regionals to regionals without a competition, which is what i did this past year. so in the year ahead at least 2 serious competitions.

regionals 2014

friday
1. 3 attempts max hang squat snatch 0
150x-x-x
felt great in practice at 150, 155, depth shaky at 160 so i opened at 150. couldn't channel nervous energy, all 3 lifts kind of crazy and caught above parallel

2. max HS walk 120'
made one lap of track, fell early into 2d attempt

3. 3 rounds for time: 50 pistols, 7 mu, 10 hpc 115# 10:06

saturday
4. 21-15-9-6-3 strict hspu, fs 120#, burpee over bar 16:07

5. 10 rds: 14' legless rope climb, run 8:07

sunday
6. for time: 50c row, 50 bj-over 18", 50 dl 125#, 50 wb 14#/10', 50 rd, 50 wb, 50 dl, 50 bjo, 50c row
dnf -- 27 reps 2d bj in 21 min time cap

7. 64 pull-ups, 8 ohs 135# 3:17
slower than practice, didn't handle weight well

**not sure about all the seconds on event times, going from memory

5-28

Wed 5-28-2014

taper day

a. bs at 20x1 to 275#

b. 3 x 10 pullup emom

c. 4 round run/ rope climb

Thu 5-29-2014 off/travel

5-26

Mon 5-26-2014

AM
AD 3 min @ Z1
+
AD 30 sec @ 90% are
walk rest 30 sec x 10
rest 4 min
AD 1 min @ tough effort
rest walk 5 min x 2
rest 1 min
AD 5 min @ Z1
ok
PM

A. build to opener weight in SN, make it EASY!!!!!, then hit 2nd, make it….the OPENER must be made and clean…and the 2nd we have to know you can make it, we ONLY leave magic for the 3rd…

warm-ups at 103-123-133-143-148-153(opener)-158(lift #2)
video at 148-153-158: 

+
3 sets:
15 pull ups
4 OHS - 135#
rest as needed - warm up both well before sets to make them confident in depth and pace
set times: 39, 36, 34 sec
so obviously wasn't warmed up enough before i started . . . squats got better. +
for time @ game pace:
row 50 calls (pace -- 1050-1100cal/hr)
20 BJO (10, roll box, 10)
20 DL (10.10)
20 WB (20)
15 ring dips (5.5.3.2)
5:54

Tue 5-27-2014 off

5-25

Sun 5-25-2014
sore from is running on saturday -- calves, behind knees.
snatching was better today, no misses.
big aer warm up
then…
6 rds @ game pace: run + RC legless --pace and control
4:28
rest as needed

specific prep warm up
then...
15,12,9,6,3 rep rounds for time:
HSPU
FS
Burpee over Barbell
(work on pacing the HSPU as in first 21 round…and also on breathing on the FS and burpee)
13:09the HSPU didn't feel as good as they have . . . maybe b/c rope climbs beforehand? anyway, trusting this will feel better next week. got to keep burpees easier so i can get right to the wall.

5-24

Sat 5-24-2014
nice morning run to start:

Run warm up
Then...
Run 30 sec aer pace high tempo
Walk rest 30 sec x 6
Then after 3 min rest
Run 1 min at aer high tempo pace
Walk rest 45 sec x 5
Walk 3 min rest
Run 90 sec at hard tempo
Walk rest 3 min x 2

pm session ok except that i missed x 2 on snatch
felt good in warm up at 148, 153, so i decided to open at 153 and try 158 in warmup. missed this. then waited 10 min and first attempt at 153 very tentative -- missed. then hit 153, hit 158.
PM
warm up for HPS warmed up to 153, miss at 158

then rest 10 min
Then hit opening weight miss 153, then hit
Rest 2 min
Hit 2nd weight then hit 158

Rest 2 min
max HS walk -- 75' ish

takeaway was that if i make it to the end of the walkway once take a few breaths and settle before starting next lap

Rest 10 min
Warm up for event 3:
Easy aer warm up for 8-10 min
Then...
2 sets:
AD 30 sec tough
30 DU's afap
Rest 3-4 min
Then specific workout prep
A few of each movement ensuring perfect reps
Do those over and over till ready

Then
3 rounds for time

35 pistols
6 MU did 6 - 4.2 - 3.2.1
8 hpc
time: 7:01wasn't thinking clearly during this -- miscounted several reps --> couple extra pistols and 1-2 extra HPCs. will be better with a judge counting. aggressive pace which i couldn't maintain. could probably have worked on knee/ankle mobility a bit more prior. AD into DU was a good warmup for how it would feel to be a little anaerobic going into something coordinated.

5-22

Thu 5-22-2014

an off day -- negative energy, didn't get myself in a good, turned-on mindset, then everything felt slow and heavy. trust that i will be feeling better next week and dont want to get hung up on this one.

A. OHS - build to a tough deep single in MAX 5 sets after warm up

165# 

should've warmed up more and gone heavier fasterB. HSn - build to opener weight - EASY! 148x then 148
really not goodC. HS walk practice - work on pieces as needed
couple lengths of the room, this was the only thing that felt good tonight
+
3 sets:
20 WB - 14# to 9ft
+ amrap MU 

5-5-3x

Fri 5-23-2014 off