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

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

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

Wednesday 100217

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

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

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#)

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.