12/13/2011

Hang Power Snatch 3-3-3-3-3
75, 80, 85, 85, 85

Back Squat
5x142kg
3x165
10x184kg (new PB)

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11282011

SNATCH: 3 sets of 5 (power snatch from floor, 3 hang squat snatch, power snatch from floor). 70kg, 75kg, 75kg.

Power Clean and Jerk: 5 sets of 2+2. 90kg, 100kg, 100, 100, 100

Shoulder Press: 4 sets of 5 @ 70kg

Back Squat: 4 sets of 5 @150kg

20110801

 Snatch balance 1-1-1-1-1-1-1

Strength:       1 Set of 5 Squats at 75-80% 1RM

Liz

40-45-45-50-51-52(f)x2-50kg

back squat 2sx5r @ 65kg

20110721

Work:  For time-
Back squat, 50 reps (43/30kg)
15 ft Rope Climb, 5 ascents
Back squat, 40 reps (52/36kg)
Rope Climb, 4 ascents
Back squat, 30 reps (61/43kg)
15 ft Rope Climb, 3 ascents
Back squat, 20 reps (70/49kg)
15 ft Rope Climb, 2 ascents
Back squat, 10 reps (79/55kg)
15 ft Rope Climb, 1 ascent

liz 35:change  scaled after 6 asccents

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 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 100301

Liz

max snatch 52kg

back squats 4-4-3-3-3

@ 175#

Saturday 100227

Liz

Snatch 3sx1r @ 50kg

C&J max 62kg, then 3r @ 60kg

Back Squat 1x @ 86kg

2x2 @ 77kg

Bench Press 3sx1r @ 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

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#

Saturday 100213

Liz
row/bs wu
max back squat: 200lbs(pr)
then 2x2 @ 90%: 180

Monday 100208

Liz

work up to 90% Snatch: 110#, 3x1r

C&J 115# 5X1R

Back Squat 5rx2s @150#, 4rx3s @ 160#

FRIDAY 100205

Work up to Max Snatch.  Hit 100kg.
Back Squat 5x150, 3x160, 2x170, 2x180, 1x180, 2x170, 3x3@160kg.

Monday 100201

Liz
hang snatch 4x3 @ 80#
max clean: 135, then 1x2 @ 120, then 3x1 with jerk @ 115.
Back squat 3x5 @ 155#

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.

Monday 100125

Liz

Row

Burgener WU

Snatch 1x2 @ 105#, 3x3 @ 95#

Power Clean & Jerk 2+1, x4 @ 105#

Back Squat 4x5 @ 150#

Saturday 100116

Max Snatch
Max Clean & Jerk
Max Push Press
Max Back Squat

Liz
row 500m, burgener wu

Snatch 115# PR
Clean 135# PR (didn't jerk or PP, shoulders still out)
Back Squat 185# PR

slow-mo video

Monday 100111

Back Squat 90% x 2 x 2
Snatch Pull 90% of Snatch x 2 x 2
Power Jerk 80% x 2 x 3

Daniel:
Squat: 2x385, 1x385 (Fail on second rep, mainly due to me losing my balance due to being sick)
SN Pull: 2x205, 2x205
Power Jerk: 2x195, 2x195, 2x195

Liz
Back Squat @ 160#
Snatch Pull @ 95#
Power Jerk @ 115#

Met-con from CF Central
3 rds of:
400m run
15 pull-ups
7 hang cleans 65#

9:01