OK, so I went off-program today. Justin started up team training Saturdays on very short notice. I wasn't going to join in, but I realized with all my summer travel this is one of the few weekends I would actually be able to do it. So....I did. I realize it may impact the next training day, but I'm hoping with a rest day tomorrow it won't be too much of an issue. I still did the cleans and clean pulls as programmed, but then swapped in the team workout instead of the rest.
A. Cleans: 8x1 @ 150, rest as needed
These felt good. I really focused on the cue Dana gave me about pushing my hips through/forward as they come above my knees; I'm really hoping that will help me start standing up more weight (along with continuing to build the strength through the work we're doing). Rest ranged from 0:40-0:50.
B. Clean pulls: 4x3 @ 190lb (same weight as last week) w/ 2:30 rest
Justin noticed that I tend to bring my chest up too quickly on my first pull, and don't get my knees back/out of the way early enough, so I tried to focus on correcting that. Sets went well.
C. Team Training - Regionals WOD (in pair with Steve):
60 strict HSPUs (30 each - I kipped these)
20 bar MUs (did in sets of 4 - these felt surprisingly good, I was catching just above hips easily)
20 cal row
20 cal AB
60 power cleans @ 95 (split, I did 35 of the reps)
I took a TON of time to warm up my shoulders and then did a bunch of mobility afterwards. Nothing hurt or felt off during the workout at all (Justin made me promise to stop as soon as anything felt sub-optimal, and we had substitution movements in case). I know this was a lot to do on the shoulder, but...I really missed the gymnastics stuff!
OVERALL: I feel like a little kid confessing to doing something wrong :( I am very much a stick to the plan type of person in general. In the future, if I have the chance to be there for another team session I'll try to get Justin to decide on the workout ahead of time and we can figure out if it can fit.
Like we've talked about i think it's a positive thing to jump in here and there but also like you stated here - i think we should try to play for it as much as possible. We did a lot of shoulder work the day before so the kipping HSPU/Bar muscle ups weren't ideal and with the state our shoulder is in (Improving/rehabbing) we want to be careful. We stayed safe/healthy which is the important thing and hopefully had some fun (also important) but as you said - hopefully we can plan better in the future we don't repeat movement patterns from the previous day (my biggest fear without planning for it). Happy to hear your shoulder is doing well in general - read about the posterior side wanting to tighten up yesterday but again - i think we are on the right path. As soon as we get your shoulder 100% and we get those legs stronger i think we will be able to add in more 'fun' type work but until then we will be focusing on keeping 'metcons' to a minimum that way our body wants to make those strength adaptations.
ReplyDeleteAgain - I am happy with how everything is progressing and I do think the team training here and there is a great idea!
Also should have noted - as we get our upper body stronger (strict pull ups, strict pressing work, etc) - our kipping gymnastics should feel strong. Probably part of the reason the bar mups felt so good. We will keep getting stronger as we talked about and then start prepping our aerobic systems as the open gets closer :)
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