NAS training - Bring it!

So this week, I began in earnest my training for NAS. I have decided not to compete in open nationals, but I will be competing in the Masters Nationals. I think that since I am so new to the sport and I am no where NEAR the weights they are doing in the HW women's category, but I take inspiration from folks like Maya Winters and Kim Zimmerman, who set a high bar for me to aspire to and compete with(someday). So I am training with the Juggernaut Nationals Training team to get my system primed. So this is this weeks training and it was awesome. It is so much more high volume than I am used to, but I think that is a good thing!

MONDAY:

1-Axle Clean and Press (Clean Once)-5x8 at 60-75%, go by feel here, different people will have different abilities in this range, NO MISSED REPS-That goes for everything, Don't miss, just shut it down a rep early if you need to. (70#)
WU:  8 x bar 
Fat grips: 8 x 55# (elbow sleeves)
                 8 x 65#
                 5 x 8 @ 70# - last set used wrist wraps

2-Axle from Rack-60%xRest Pause, do the rest pause as...1-2 shy of failure, rack it and rest 20-30 seconds, 1-2 shy of failure, rack it and rest 20-30 seconds, max reps-finish on a good rep. (70#)

Fat grips: 4 x  4@ 70# (elbow sleeves and wrist wraps) paused 2 secs at lockout

Superset:
3a-Neutral Grip Chinups-If you're good at Chinups do 5x8-10 reps and add some weight, if you're not good at chin-ups do 5x4-5 reps and use band assistance if needed, if you REALLY suck at chinups and can't do 4-5 with a band, then do 5x12-15 Lat Pulldowns

5 x 4 - gray band

3b-Band Pullaparts or Band Face Pulls-5x20, note the A and B, that means superset.
5 x 20 - first set purple, then switched to red to finish up the sets

4-Overhead Dicks Press-4x10
2 x 10 - just too much time, had to cut something short

Super - Superset:

5a-DB Curls-2x 15
20#, 25# - started too light

5b-DB Shrugs-2 x 15
40#, 45# - started too light

5c-DB Lateral Raises- 2 x 15
10#, 10# 

5d-Band Tricep Pushdowns-2 x 15
Orange#, orange# 

6-Dead Bugs and Supine Leg Raises-3x10 of each
Did these at home while watching tv

TUESDAY:

1-Foam Roll/LAX Ball/Supple Leoparding, just take 15-30 minutes and roll all your parts out.

2-Tempo Activity-2x6 reps. It is critical that you stay within the 60-75% effort range.
Did 2 x 6 of :40 rows and alternated with 10 pushups, 10 setups,  10 air squats in between.

WEDNESDAY:(rotated Friday and Wednesday's workout due to gym availability and time)

These were done at home in the evening after work

1-Seated Military Press-3x12 reps, weight will vary so I'm not assigning %s, just challenge yourself but as with everything, no missed reps.
Bar, 55#,55#(8rep failure)

2-Closegrip Bench-50/60/70%x10+, take the 70% set past 10 if you feel good(65#, 75#, 90#)
65#,  75#, 95# - couldn't get 10+ on this one

Done at lunch at GSA gym

Superset:
4a-Chest Supported Rows (Machine or Dumbbells)-5x12
20#, 25#, 30#, 35#, 35#

4b-Band Pullaparts 5x20
Blue green tube

Superset:
5a-Skullcrushers-4x10
15#,20#, 20#,20#

5b-DB 90/90s-4x15
10#, 15#, 15#, 15#

Superset:
6a-DB Reverse Curls to DB Curls-2xFailure each, go to 1 less than failure at reverse then flip hands and right into bicep curls
8@20#, 8@20#

6b-Band Facepulls-2x20
Red handled tubes

7-Dead Bugs and Supine Leg Raises-3x10 of each

THURSDAY : same as Tuesday
alternated ladder drills with inverse setups and DU's and hanging leg raises as core needed more work,  while also working my 'light on my feet'  need.

FRIDAY:

Done at my basement gym. Did some mobility in preparation for the front squat - mainly on wrists and triceps, then hip openers then time on the rower for Warm-up.

1-Deadlift (no belt ideally and no straps)-15x1 at 60%, taking less than 30 seconds rest b/t sets

WU: 5 x 135#, 185# -15 x 1 no more than 30 secs

2-3 Count Pause Front Squat (no belt ideally, you can use a SSB here if you have access to one)-55/65/75%x5

Did these with knee sleeves, my knees are such crap, I rarely DON'T use sleeves.

(Like a dork forgot a warmup set...so focused on trying to makes sure i get it in the hole for 3 SECONDS!) 5 x 75#, 5 x 90#, 5 x 105#
3-Snatch Grip Deadlift from 4" Blocks (bar elevated, wear straps)-2x15 at 60%

Used paving stones to elevate the weights. These really sucked and struggled with the straps, I thought they were going to sever my left hand - 3 x 185#

5-Weighted Planks-3x30 sec-1 min, this will be based on your ability.

Didn't do this weighted...but I stuck it out all 3 rounds for the full time!