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



- Posted using BlogPress from my iPhone

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