Monday, April 8, 2013

Post Open - Day 1 of Programming - Accumulation Phase

Start of my programming now that the CF Open is over. Glad I participated in the CF Open again this year. I felt as though I made some improvements over last year. Specifically Snatching 100# in 13.1 and 3 more muscle ups in 13.3. However as a petite CFer I just need to get stronger. So here begins a long off season of getting 'huge' and putting in hard work and volume.

As a woman I ended up ranked 199th place in the Midatlantic region out of 2343 women who finished the Open 5 events, which is within the top 10% of the region. I would have to be top within top 48 women in the region to advance to regionals.
In the world my rank is 2260th place out of 27,816 women which is also within the top 10% in the world. 

Our team ended up 35th place in MidAtlantic out of 230 teams, which just keeps us out of top 30 to advance to regionals.


Accumulation cycle goal- strength gains and increase aerobic capacity base (1 month)

General plan -
Monday - CP + Skill & Volume EMOM
Tuesday - AM- AnAer work - mixed mode PM- recovery
Weds - Map 1 monostructural
Thursday - rest OR easy flow recovery day (fast Z1 early morning 20-30 mins Row or AD - optional)
Friday - CP + Skill & Volume EMOM
Sat - Longer Map work
Sun - rest or light yoga, swim, hike, boulder

*Normally this would be a monday workout day but due to the River Ruckus on a sunday, Day 1 monday will be a rest day and this CP + EMOM workout will be completed on tuesday April 9. So for this week we will skip the Tues AnAer work


A1. 1 arm DB High Pulls - 12-20 reps @ 2020 x 3 sets, rest 30s
A2. RDL - 8-12 reps @ 3011 x 3 sets, rest 2 mins
B. WG Bench Press - 6-8 reps @ 30x1 x 4 sets, rest 2 mins
C. EMOM for 16 mins: Odd- complete 3 Thrusters TnG, Even - 3-5 strict T2B - use 50-70% of 1 rm thruster

Results:
A1. 15#x20, 20#x20, 15#x20
A2. 115, 125, 135 all x 12 - was definately taking it easy for my right hamstring which I strained on sunday
B. 75,85,95, 105 all x 8
C. used 65# for 4 sets, then 75 for 4 sets on thrusters, 5 T2B each set

 Yummy dinner
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1 comment:

  1. Amber BeaneApril 9, 2013 at 6:01 PM

    AM Training at 9:30am


    A1. 15#, 20, 20 all x 20

    A2. 125#, 135#, 145 all x 12

    B. 65#, 75, 80, 85 all x 8- this is harder for me than CGBP

    C. Didn't really know 1RM thruster, so worked up pretty quickly to 110#
    For EMOM: 55#, 65#, 70#, then 75 x 5; T2B all x 5

    Finished by working on Muscle Ups and Butterfly pull-ups

    Threw in a little PM Training at 5pm

    A. EMOM for 16 minutes: Odd- 3 Heavy Power Snatch, Even- 30 DU
    for EMOM: 65#, 75, then 85 x 5, all DU UB

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