100518

For time:
1 WallBall
15 Burpee Box Jump
3 Wallball
13 Burpee Box Jump
5,11
7,9
9,7
11,5
13,3
15,1

Liz (20# WB, 24" box)
17:48



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Thursday 100415

Liz

Power Snatch 4sx3 @ 40kg

Front Squat 4sx5 @ 62kg

Bench Press 2x5@44kg 3x4 @47kg

Monday 100412

Liz

Max snatch for day 47kg

C&J 2+2x3 @ 54kg

Front Squat 3sx2 @ 60kg

Press 3x8 @ 30kg

Thursday 100408

Liz

Power Snatch 2x37kg, 2x41kg, 2x2 44kg

Rack Jerk 5sx2r @ 53kg

Front Squat 5sx4r @ 61kg

Clean Pull 3sx4r @ 60kg

Press 3sx8r @ 65lbs

RDL 4sx5r @ 60kg

Monday 100329

Liz

Back Squat

8x135

8x145

7x155

Press

3x3 @ 75#

Saturday 100327

Liz
Max snatch 52kg
Max clean and jerk 60kg
4s of 2+2 @43kg
Max front squat 82kg
Then, 3x3 @ 66kg

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Thursday 100326

Daniel

Khalipa's challenge week 9:

3 Rounds for Time of:
5 Snatch Balances @ 135/95#
5 Overhead Squats @ 135/95#
5 Squat Snatches @ 135/95#
Run 200 meters

as rx'd: 8:34

Wednesday 100324

Liz
Back Squat
3x 160#
2x 170#
1x 180#
1x 190#
1x 205# PR
2x 170#
3x3 160#

Bench press
4x5 95#

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Tuesday 100324

Liz
J. Khalipa's week 9 challenge
The "Taz Venter Special"

3 Rounds for Time of:
5 Snatch Balances @ 135/95#
5 Overhead Squats @ 135/95#
5 Squat Snatches @ 135/95#
Run 200 meters

As rx'd: 17:50
Should have done this in my lifting shoes. Failed at 6 reps of snatch, wasted time, but at least I was able to complete it.




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Monday 100322

Liz
Front squat
3x 140#
2x 150#
1x 160#
2x 150#
3x3 140#

Press
3x3 85#

Sunday 100321

Liz

"Freddy's Revenge"

5 rds of:

5x 115# STOH (shoulder to overhead, any how) I push jerked

10x burpees

As rx'd 9:23

Friday 100319

Liz

Snatch 1x4 @50kg

OHS 10 reps @ 44kg

Clean & Jerk 3x2 @60kg

Front Squat 3x5 @ 64kg

Press 3x3 @40kg

Wednesday 100317

LIZ

Clean & jerk 2+1x4s @50kg
Clean pull 3 x 3 @67kg
Clean deadlift 3 x 3 @72kg
At this point in the workout I felt like finding a new max in the deadlift or at least seeing if I could do my old pr since I haven't done dls since last fall.
I was pretty surprise when I pulled 115kg=253lbs. New PR by 28#.
Back squat 5 x 5@70kg
Bench press 4rx5 @50kg

new deadlift pr, 253#=115kg

Tuesday 100316

Liz

Front Squat 4sx5r @135#

Press 3sx5r @65/75/65

Pull-ups strict 3sx5r

Monday 100315

Liz

Snatch 4x3 @40kg

Power C&J 2+1x4@ 45kg

Back Squat 5sx3r @ 80kg

Clean Pull 4x3 @ 60kg

100313 The Open Championship, Flowery Branch, GA

Liz: Snatch 55kg, C&J 67kg, total=122kg, 1st place 69kg senior women

Wednesday 100310

Liz

"Khalipa's week 7 challenge"

At the top of every min, for 7 min, do a snatch. score is total weight lifted

47kg-47kg-47kg-45kg-45kg-45kg-45kg=706lbs

then,

c&j work couple reps at 60/62kg

back squat 3sx5r @ 64kg

bench 3sx5r @50kg

Monday 100308

Liz

WOD
3 Rounds for time of:
25m Down-and-Back sprint (50m total)
10 Burpees
7 Ground-to-shoulder - 105lbs

4:39


Snatch - 75% x 1 x 3 @42kg
Snatch pull - 90% (of snatch) x 3 x 3 @50kg
Snatch deadlift - 100% x 3 x 3 @55kg
Front squat - 75% x 3 x 5 @60kg; follow each set immediately with 3 box jumps, 24"
bench press 3x3 @50kg

Wednesday 100303

Liz

Power clean - 75% x 2 x 10; 1 min rest @ 51kg
Clean pull - 95% (of clean) x 3 x 3 @ 64kg
Hang snatch high-pull - 70% x 2 x 4 @ 42kg
Snatch balance - max 55kg, did 60kg but it was more like a jerk
Front squat 1x67kg
2x65kg
2x67kg

Then "speal special"
5 rds
7 burpee box jumps 24"
12 55# ohs

7:20



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Monday 100301

Liz

max snatch 52kg

back squats 4-4-3-3-3

@ 175#

Tuesday 100302

Liz

• Power snatch - 75% x 2 x 10; 1 min rest
• Snatch pull - 95% (of snatch) x 3 x 3

PrSn @ 42kg

SnP @ 52kg

then,

run 2 mi

16:15

Saturday 100227

Liz

Snatch 3sx1r @ 50kg

C&J max 62kg, then 3r @ 60kg

Back Squat 1x @ 86kg

2x2 @ 77kg

Bench Press 3sx1r @ 50kg

Thursday 100225

Liz

max snatch for day: 50kg

max C&J: 60kg

back squat 3sx2r @ 78kg

bench press 3x3 @ 50kg

then,

row 500m (1:56)

50 doubleunders

25 burpee box jumps

50 sit-ups

9:37

WEDNESDAY 100224

Daniel
Max for the Day C&J - 125kg Then 4x110kg C&J
4x8 Bench Press at 90kg
Max for the Day Back Squat - 202kg, new PR.
Push Press 4x3 90kg, 90kg, 92.5kg, 95kg

Liz

Power Snatch 2sx1r @ 45kg

Power C&J 2sx1 @ 55kg

Front Squat max: 80kg (PR), then 3sx2 @ 70 kg

Bench Press 4x6r @ 45kg

Monday 100222

Liz

max clean 67.5kg (pr)

back squat 80kg 5sx3r

bench press 4sx6r 45kg

Thursday 100218

Liz
Back squat
3r @ 70kg
2r @ 75kg
1r @ 80kg
3x3 @ 75kg

snatch
5x2 @ 45kg

power clean and jerk
2+1x 5@ 50kg

bench press
3x8 @ 45kg

Wednesday 100217

Snatch 5x1 @ 95#
back squat 5r x3sets@ 155#
bp 6x3 95#

Monday 100215

Liz

row 500/warm-up oly lifts

front squat 4-4-4-4-4 @ 80%

all sets with 135#

row 2k

8:15

Saturday 100213

Liz
row/bs wu
max back squat: 200lbs(pr)
then 2x2 @ 90%: 180

Friday 100212

Liz

(Midwestern Sectional WOD)

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Start with 4 burpees, then at the top of every minute, do 4 burpees before moving on.

@ 65# 10:41

way harder than it looks! after the fifth minute I ditched the burpees just so I could just get done.

Wednesday 100210

Liz

warm up row/oly lifts

front squat 5x4 @ 140#

bench press 4x4 @ 105#

Tuesday 100209

Liz

w/u oly lifts

2x bear complex w/ 45#/65#

bench press max 120#, 5rx2s 95#

"jackie"

1k row

50 45# thrusters

30 pullups

11:03

Monday 100208

Liz

work up to 90% Snatch: 110#, 3x1r

C&J 115# 5X1R

Back Squat 5rx2s @150#, 4rx3s @ 160#

FRIDAY 100205

Work up to Max Snatch.  Hit 100kg.
Back Squat 5x150, 3x160, 2x170, 2x180, 1x180, 2x170, 3x3@160kg.

Wednesday 100203

Liz

row/bergener wu

hang clean 6sx2r @ 85#

snatch balance max 125# PR, then 2x2 @ 105#

Front squat 5sx4r @ 135#

120# rep

Tuesday 100202

Liz

cfwu/bergener wu

4rds of:

95# thrusters 5 reps (heavy, but all done in straight sets)

5 pullups

5 dips

400m run

11:30? the watch stopped a few times while doing thrusters.

Monday 100201

Liz
hang snatch 4x3 @ 80#
max clean: 135, then 1x2 @ 120, then 3x1 with jerk @ 115.
Back squat 3x5 @ 155#

Sunday 100131r

Liz

row/burgener wu

max c&j for the day: 135#

max front squat: 165# (pr)

front squat 5x2 @ 85%: 140#

FRIDAY 100128

Daniel:

Work up to max effort Front Squat. Warm up (5x185, 3x215, 3x245, 2x275). 1x295, 1x330, 1x345# (PR), then 5x2 at 305.

Thursday 100128

Liz

Back squat max: 190# PR, then 5x2 @ 170# (90%)

Bench Press max: 130#, then 5x2 @ 115x1/105x4

Daniel

Work up to max effort back squat then 5x2 @ 90%

Warm-up (5x225, 3x265, 3x295, 2x335). 1x375, 1x395, 1x415, 1x425. Then 5x2 at 385. Missed last set.

Wednesday 100127

Liz

extensive snatch wu

max snatch: 55kg (121#) PR

front squat 4x4 @ 60kg (132#)

bench press 4x6 @ 45kg (99#)

Monday 100125

Liz

Row

Burgener WU

Snatch 1x2 @ 105#, 3x3 @ 95#

Power Clean & Jerk 2+1, x4 @ 105#

Back Squat 4x5 @ 150#

Sunday 100125

Liz
burgener wu

max snatch for today, then 8x1 @85%
max C&J, then 6x1 @85%
Front Squat 2x2 @85%

Snatch: 115#, then 105#
C&J: 135#, then 115#
FS: 125#

Friday 100122

Liz

CFWU/Jog 3:00min

"Fran"

21-15-9

65# thrusters

pull-ups

5:43 PR (felt like i had sub 5:00, but those thrusters get heavy pretty quick)

back to TN tomorrow

Daniel:
Snatch warm up 3x3@50kg
Built up to 82kg
Then 82kg x 2, 90kg x 1, 82kg x 2, 90kg x 1, 82kg x 2, 90kg x 1, 82kg x 2, 90kg x 1

Clean & Jerk warm up 80kg 2x2
Then 90kg, 90kg, 95kg, 100kg
4x1@105kg. Missed 4th Jerk.

Front Squat 4x5@120kg

RDL 3x5 @ 105kg

Thursday 100121

Liz

Run 0.5 mi

Burgener WU

CFWU

Front Squat 5x5 @ 95#

Bench Press 3x3 @ 95#

done at generic globogym in Phoenix, AZ.

Daniel
Hot tub, stretching, foam roller.

Wednesday 100120

• Clean - 60% x 3r x 4s
• Front squat - 60% x 5r x 4s

Liz

Clean @85#

FS @85#

(yes my max clean and fs are the same)

then,

50 burpee pull-ups (1/2 G.I. Jane)

6:35

Daniel:
A million power cleans at 50kg.
A million Squat cleans at 80kg
5x1 Clean and Jerk at 100kg
1 C&J at 120kg

3x3 OHS at 50kg
3x3 Snatch at 50kg

Back Squat 4x5 at 155kg

Monday 100118

• Snatch - 60% x 3 x 4
• Overhead squat - 60% x 5 x 4

Liz
Snatch @ 70#
OHS @ 80#

then,
21-15-9
65# OHS
35# KBS
3:25


Daniel
Snatch @ 135#
OHS @ 155#

Sunday 100117

Snatch 3x75% max
Clean&Jerk 3x75% max
Front Squat 90%x1, 2x2 85%

Liz
warm-up
Snatch @ 85#
C & J @ 100#
FS 120#, 115#

then,
3 rds of:
400m run
10 Knee to elbows
10 pushups

9:02

Saturday 100116

Max Snatch
Max Clean & Jerk
Max Push Press
Max Back Squat

Liz
row 500m, burgener wu

Snatch 115# PR
Clean 135# PR (didn't jerk or PP, shoulders still out)
Back Squat 185# PR

slow-mo video

Thursday 100114

• Snatch - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
• Clean & jerk - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
• Front squat - med/heavy single

Liz

Row 500m wu

Burgener wu

Snatch 75#x1, 80#x1, 85#x1, 80#x2

C&J 100#x1, 105#x1, 110#x1, 105#x2

FS 115#

"Jan"

10 rds

5 75# squat cleans (forgot the jerk part)

5 pull-ups

8:15 as rx'd

Wednesday 100113

Wednesday

• Snatch - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
• Clean & jerk - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
• Front squat - med/heavy single

Daniel:

Snatch: 155x1, 160x1, 165x1, 155x1x2

Clean & Jerk: 195x1, 205x1, 215x1, 195x1x2

Front Squat: 315#

Then

21-15-9 of:

30" box jump

Pull-ups

3:15

Body weight: 230

Tuesday 100112

* Snatch - (65% x 2, 70% x 2, 75% x 1) x 3
* Clean & jerk - (65% x 2, 70% x 2, 75% x 1) x 3

Liz
Snatch 65#, 70#, 75#
C&J 80#, 90#, 95#

Met-con from CF Central:
For time:
500m Row
21 Box Jumps @ 24in
21 KB Swings 35#
500m Row
15 Box Jumps
15 KB Swings
500m Row
9 Box Jumps
9 KB Swings

Liz 10:49

Daniel:
Snatch 135#, 155#, 165#
C&J 160#, 185#, 200#

Then

3s 5r 135# Good Morning
3s 5r Strict Pull ups
3s 8r Dips

Monday 100111

Back Squat 90% x 2 x 2
Snatch Pull 90% of Snatch x 2 x 2
Power Jerk 80% x 2 x 3

Daniel:
Squat: 2x385, 1x385 (Fail on second rep, mainly due to me losing my balance due to being sick)
SN Pull: 2x205, 2x205
Power Jerk: 2x195, 2x195, 2x195

Liz
Back Squat @ 160#
Snatch Pull @ 95#
Power Jerk @ 115#

Met-con from CF Central
3 rds of:
400m run
15 pull-ups
7 hang cleans 65#

9:01

Best of '09

Daniel:
Back Squat: 425 lbs.
Deadlift: 485
Press:190
Front Squat: 325
Snatch: 205
Clean: 265
Clean and Jerk: 245
Split Jerk: 245
Power Jerk: 235
Push Press: 225
Overhead Squat: 285
Muscle Snatch: 165
Strict Pull Ups: 10
Body Weight OHS reps: 11
500m Row: 1:21
1,000m row: 3:04
2,000m row: 6:21

Goals for '10:
Back Squat: 500 lbs. (Hit 430 last week)
C&J 285
Snatch 245
Front Squat 365
Press 225
Push Press 265

Saturday 10002

Row 500
burgner wu

Deadlift 3x5
175, 185, 195, 205, 210

then
3rds (no rest b/w)
20 pullups
30 pushups
40 situps
50 squats

Liz 18:23