Today was an extreme rare occurrence. Even though my body automatically wakes me up at around 5-5:30am, without the need of an alarm or noise or ANYTHING, today my alarm went off… at 7 AM!!!!!!! …. and I turned it off. This is equivalent to the sign of the apocalypse, people. When I think of  what happens at 7am, I usually think that I have already downed my first mug of coffee and got my first workout of the day in. 7 am is considered “sleeping in” to me. I will say, though, that I briefly woke up around 5, looked at my phone to see what time it was, and went back and forth with getting up. I got out of bed and realized that my entire body, inside and out, hurt. So I crawled back into bed until 7 when my alarm went off… Pressed “dismiss” on that bitch and just laid there until about 8.

At 8, I decided to get my body moving and take all my vitamins along with my coffee and cream. This is the time when I start playing music or watching videos that make me want to get my day started. Believe it or not, I am not motivated every single day! And if you’re human, you aren’t either. Don’t feel bad about it.. it happens to the best of us. Got into my clothes and headed out the freezing cold door and to the gym. After warming up and stretching, I decided to do some more snatch work on my own. It’s really nice sometimes to just be able to snatch and just be able to clean without anyone else there. I am incredibly grateful that I have the help of great coaches every day telling me exactly what needs to be done and correct me down to the millimeter, but it can get overwhelming. Sometimes you just want to get in the gym and MOVE. Sometimes you just want to EXERCISE. Sometimes, to put it as succinctly as I can put it, I don’t want to think about technique and mechanics and speed and cues… I JUST WANT TO MOVE. So that’s what I did, and it was great.


Strict Overhead Press: 

*Set 1- 6 reps at 70%

*Set 2- 4 reps at 80%

*Set 3- 2 reps at 85%

*Set 4- Maximum reps at 85%

These felt so incredibly strong today, I can’t even tell you. This is by far my slowest-progressing lift…. it seems to take quadruple the work of a male to get 25% of the results. Does that make sense? In other words, IT TAKES FOREVER TO STRENGTHEN MY OVERHEAD STRENGTH! I think the general consensus, as far as I’ve observed, is that women have a difficult time making significant leaps in overhead strength. That’s just the nature of the beast, I guess. Then, after all the snatch work and press work, my masochistic self came up with a wod that absolutely wrecked whatever gas my shoulders had left in them:


5 Wall Walks

10 Handstand Pushups

10 Dumbbell Snatch (55/35)




4 Turkish Get Ups (55/35)

8 Dumbbell Clean & Jerk (55/35 dumbbells. Dumbbell in EACH HAND! These aren’t single or alternating.)

12 Burpees

12 Shuttle Runs (10 meters)

Talk about your shoulders burning, my gosh! Wall walks are absolutely dreadful. I mean, it’s just SO MUCH WORK for one stinkin’ rep! After you get done with one rep, you think to yourself… “ALL OF THAT WAS FOR ONE REP?! AND I HAVE TO DO 15 TOTAL OF THESE?! UGH!” The dumbbell snatches were my break period. I love those, and since the weight was light, I muscle snatched them. You should too, if you’re able to.

And that was it for today. Referring to what I said earlier, about just wanting to move rather than get coached all the time… if you are a coach reading this, don’t feel like it’s an athlete saying that they don’t care. That’s not it at all. It takes a very special and patient person to be able to teach the olympic lifts to people of all shapes and sizes and ability levels in a way that is understandable. Some athletes will understand cues and others will look at you and be like, “I have no idea what the hell you’re talking about.” You can yell a cue until you’re blue in the face, but until the athlete is ready, they’re not going to understand it. For the longest time, with snatching, my coaches kept saying, “Stand tall!”. First of all, what the hell did they mean? I was already standing. Stand tall? During the lift? Where and when and HOW ON EARTH does that occur? Those were my exact thoughts. It took quite a while for me to truly understand what that feels like and what it means. Actually, it wasn’t until one of my coaches said, “See where the bar lays across your hips when you’re holding it in snatch grip? Don’t pull until it gets there.” For SOME reason, just hearing that made everything clear to me. “OOOOOOOOHHHH! I’M SUPPOSED TO STAND TALL BECAUSE THAT’S WHEN THE PULL UNDER IS ABOUT TO HAPPEN! DON’T PULL EARLY! I GET IT NOW!” So, coaches, to make a long point short, here…. things will happen when they’re meant to happen. Stick to one cue at a time, though…. because there have been times where I’ve heard 12 different cues from 3 different coaches and my brain turns into a jumble of anger and confusion. Sometimes there are just too many cooks in the kitchen and you need to take a step back and let things happen… while giving only one small piece of advice at a time.

Then I treated myself to this deliciousness, because I was craving it.


Tate’s Bakeshop Gluten-Free Chocolate Chip cookies, Coconut Milk Chocolate “ice Cream”, and almonds and sea salt in Dark Chocolate. YEAH!


  • Posted on 8. February 2014
  • Written by kayla perry
  • Categories: Kayla Perry Blog
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