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