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#