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

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 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 090803

Warm-up:

Bergener Warm-up

Snatch 50% x5; 60% x3; 70%x3

WOD:

Snatch 80% 3 reps; 75% 3x3

Daniel: 155; 150; 150; 150. I should have moved up this week but I am trying to rehab my shoulder.

Liz: all @ 70#

Power Clean 80% 3 reps; 75% 2x3

Daniel: 205; 195; 195

Liz: 95; 115; 115

Rack Jerk 80% 3 reps; 75% 2x3

Daniel: 195; 175; 175

Liz: All @ 95#

Clean Pull 80% 3 reps; 85% 2r, 90% 2r, 85% 2r

Daniel: 205; 220;230;225

Liz: 95; 105; 115

Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r

Daniel: 255; 270; 285; 285; 285; 270; 270

Liz: 115; 125; 130; 130; 125; 115; 115

Rumanian Pull 80% 3r, 85% 2r x 3s, 80% 3r x 3s

Daniel: 205

Liz: 95

(we don't have much experience with this lift, so we just worked on technique through all the reps)

Then, max reps of Bench Press, Good Mornings, Leg Lifts.

Daniel: 185x10, 15, 15

Liz: 95x5, 10, 10

Then, Row 500m (all the met-con we had time for)

Daniel: 1:29

Liz: 1:52.7