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