one on one: day fifteen

Today was my first one on one session since the competition and as promised, Joon took it up a notch. After working with me for several sessions we had the ability to see where I stand when faced with the clock of a competition. We discovered that I am fully capable of pushing myself, that I am strong, and what needs to be worked on. So before todays session went into full swing we redid my Strength/Weakness/Objective list.

My list with Coach Joon's add ons.

The truth is I really loved competing, even if I came in second to last. I know what I really suck at, what needs work, and what I am proficient at. I do have the bug to compete again, when? Well that all depends on someone else (Beth). So my focus is now to work as if everything I do will help me get stronger and better for a future competition. And so this is what we did today:

Warm-up: 800m Row

Extended Warm-up:

     3 x 5 Squat Therapy

     3 x 5/10/15 Russian KB Swing & Goblet Squat (25#)

Jerk Dip 10 x 3 (Heavy)

     Attempted 135#

     Did 95#

3 Rounds:

     100m Row Sprint (All Out)

     Rest 30 Seconds

     10 Front Squats (Unbroken) 55#

     Rest 1 Minute

3 Rounds:

     For 2 minutes do:

     10 DB Snatches (20#, 25#, 25#)

     Then for the remainder of the time do Explosive Step-ups

     Rest 3 Minutes

The jerk dip was hard. I really wanted to go heavy as Joon wanted me too but my wrists weren't having any of it. I have a lot of work to do with my upper body mobility. I focus so much on my hips and legs that I have neglected my shoulders and wrists. It was far too painful with the weight on my wrist. So I cut the weight back and tightened my wrist straps. Though uncomfortable, it became much more bearable. Jerk dips are a strange movement, but they certainly got easier. The row sprints and front squats weren't so bad. I went light with the front squat because the focus was going unbroken. I wanted to give my right knee a chance to really warm-up and my wrists were feeling tired. As for the explosive step-ups, the first round was ok but the next two rounds really sucked. Even with a 3 minute rest period in between each set my quads were hating life. I really tried my best to get "comfortable with uncomfortable."

This photo was taken from Pinterest.

*There is no update on the case of my friends murder so far. After learning of her death yesterday morning, I decided to stay at work to keep myself calm. After work I choose to continue with my normal routine and go workout. It was one of those WODs that you knew you'd be hating it the minute the clock says 3, 2, 1 Go! But I am glad I did it, the entire time I kept Nicole in my thoughts and kept telling her this WOD was for her. I pushed myself to keep moving and to embrace the suck, because she embraced the suck to achieve her body building goals. Once the WOD was over a release of emotions came over me and it felt good to shed some tears. I took all of the pain and sadness I was feeling and channeled it into my movements. A part of me feels that maybe she was there helping me through it. RIP Nicole Laube.