Training Week in Review 7/14-7/20

Next event: USA Nationals. 5 weeks to go.

July 14th-

50' jog @ heart rate 135. 5km.

5' rest. 

(50m sprints, 1' rest.) 5 rounds.

July 15th-

16kg/142/12'

I should have gone a bit faster! But I am really happy with the 12 minutes, and I'm happy technique didn't change toward the end!

July 16th-

10' easy 

25' @ hr 150-60
5' @ hr 160-170
Totals: 30', 3.71km

July 17th-

1.5 minutes rest between each set

16kg/30+30 (3'10")
20kg/30+30 (3'45")
22kg/15+15 (1'35")
24kg/15+15 (2'00")
26kg high swings/10+10
10kg hyperextensions/15 * 3 sets

I went into this session thinking it was going to be horrible.... it actually went REALLY well! No issues at all. A little tension in the left elbow but no pain.

July 18th-

5' warmup jog
20 jog @ hr 155-165. 2.82km in 20'.
Squats without coming to lockout - 25 * 3.

July 19th - REST

I woke up on Saturday unable to move my head/neck.... and I didn't hear from Coach, so I decided to take the day off (instead of Sunday).

July 20th - 

20kg - Left Hand 54 reps in 4', 5' rest, Right hand 56 reps in 4'45".
50kg barbell rolls until failure, 3 sets.

This one didn't go too well. I was really tense and kept holding on too tightly to the bell. Almost got 5 on the right, so that's good! Some pain in the left elbow, and I tore my palm back open from Thursday. Overall "meh"

Total running distance and time (not including sprints): 

11.53km, 1hr 45min

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This week overall:

Unlike last week, this week started off great and ended on a lackluster note. The 30 degree temperature drop and the neck/shoulder stuff definitely have something to do with it... The former helped out a lot, and the latter... I doubt it!!

I have been trying to reduce the amount of squat I use before the drop. I can do it no problem with 16kg, OK with 20, OK with 22kg.... but 24 I revert back to it because it feels more safe. Work in progress as always! :)

I found a chalk company based out of Austin, TX called "Primo Chalk", it's chalk with added essential oils, supposed to soothe your skin and is antibacterial. It will be interesting to see if it's as good as it sounds!