Today I am filled with low mental energy and disappointment, I know I deserve to be in the top echelon of masters athletes, but at times there have been struggles of game time/first time execution. Yesterday I had a plan, and when I compare my pacing times with execution plans I was way ahead skyrocketing my heart rate, i knew that falling for the bait would be an issue but my anxiety/excitement got high in the middle of the workout and there was no turning back. But this isn’t about a write up of what happened in 21.3 & 21.4, this is more a reflection/journaling of my feelings and diving into my awareness of those mistakes that are correctable can help minimize those happening again. I know I am good and can be great, this was a learning experience and I cannot let my perceived failure bring me down. We are in a good place and have some good momentum built through this open of some big wins and some learning experiences. Let me not forget that I have spent some time recovering from COVID and have overcome those struggles of feeling like I lost some fitness. Let us not forget, that we have spent so much time developing gymnastics capacity, last year I’m not sure I would have finished that workout with that much gymnastics volume. Last year we were also dealing with some pretty serious shoulder issues that just completing 20.5 was a win. We have come a long way, and I refuse to let poor execution hold me back from where we are trying to go. We have talked in the past that game day execution being one and done is a major goal, and I still have a lot to learn, even with all the experience I have gained. My energy might be low today but I’m excited to get back on the horse and finish on a strong note for the week. These lessons are only valuable if I can truly reflect on it and truly learn from it, it’s easy to passively say that this was a learning experience, but I make sure I truly learned from it. With that being said, my warm ups for weeks 1 and 2 were great, but this one needed to have a little more emphasis on heart rate elevation, barbell work was good but energy system warm up needed to be better. Go on my time, when the qualifier comes around it will be on me, no class, nobody else but me, warming up for a class is important because that resembles going in an event so the option to learn from there is meticulously chart out the timeline of when I need to start warming up, where i need to be when the class is ready, etc. Fueling and pre-workout routine felt fairly normal, but need to actually plan that out as well, not to the point of being anal retentive, just need to detailed enough to not create any influence that I cannot control. The last thing that comes to mind that I need to learn from, is I am prepared, we have been training hard and being prepared for this season, so go over details but don’t go over them so much that I overthink it.
Today is a new day and I’m ready to reset my mind and my body. And this reflection and approach is already making me feel better! I’m excited for this day and for what the next 5 weeks of training helps me overcome physically and mentally.
Hinging warmup
done
+
Power Snatch x 1/Hang Squat snatch x 1 – 6 complexes, new complex every 2 min starting around 65-70%, build each set but keep all lifts crisp, no misses
135-145-150-155-160-165 – felt a little slower on power snatch in the beginning but tightened that up, no misses and felt really good as I hit the last 3 sets
+
3 sets
20 GHD Sit-Ups, rest 30 sec
5 ring MU
10 deadlifts @ 275lbs
Rest 2 min
2:20 – 2:18 – 3:23 (my plan from jump on this 3rd set was to do muscle in 3/2 – and I did 3, dropped down and had the sense of urgency for the next set, jumped back up and hit 1 and should’ve come back down right away but missed the next rep.) The lesson from this, (and yesterday) the risk of pushing that muscle is not worth the miss, of time/energy and fear of the time to regroup and hit the next rep. If it’s the last rep in a workout or in an event and the environment is right than go for it, but those misses yesterday and today, cost valuable time. I must try and see into the future and be real with myself if the miss is possible.
+ (rest to recovery)
4 rounds for time (15 min cap)
Row 500m
50ft HSW
16 alternating pistols
13:19 (row splits -> 1:50.7 – 1:51.8 – 1:51.5 – 1:49.3) avg rest time(hs walk/pistol) for rower during the splits is 1:34 – 1:33 – 1:31. All hs walks done in unbroken 25ft increments. Felt like row to first 25 was quick, then slightly longer but I told myself I could rest on pistols. Last set of pistols was hardest, I felt like I pushed the pace harder on that row and tried to speed up break time on hs walk. Good win and a nice feeling of confidence I was looking for to close out the training week.
And all the feelings I had to start the day, that went into my reflection writing at the top, I feel were very valuable in resetting my mind and my energy. As I closed out the row/hs walk/pistol I am in a much better place. that little bit of reflection really helped me holistically