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