20110726

 Front squat 1-1-1-1-1-1-1 reps

liz 60-65-70-74-75-75(f)-72kg

daniel 150-160-165-170-175-182kg-160

20110703

Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups


Liz
10:58 (semi-accurate, had clock malfunction in the first minute)
43kg (95#) FS
Burpee/box jump/jumping PUSs

Friday 100319

Liz

Snatch 1x4 @50kg

OHS 10 reps @ 44kg

Clean & Jerk 3x2 @60kg

Front Squat 3x5 @ 64kg

Press 3x3 @40kg

Tuesday 100316

Liz

Front Squat 4sx5r @135#

Press 3sx5r @65/75/65

Pull-ups strict 3sx5r

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 100215

Liz

row 500/warm-up oly lifts

front squat 4-4-4-4-4 @ 80%

all sets with 135#

row 2k

8:15

Friday 100212

Liz

(Midwestern Sectional WOD)

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Start with 4 burpees, then at the top of every minute, do 4 burpees before moving on.

@ 65# 10:41

way harder than it looks! after the fifth minute I ditched the burpees just so I could just get done.

Wednesday 100210

Liz

warm up row/oly lifts

front squat 5x4 @ 140#

bench press 4x4 @ 105#

Wednesday 100203

Liz

row/bergener wu

hang clean 6sx2r @ 85#

snatch balance max 125# PR, then 2x2 @ 105#

Front squat 5sx4r @ 135#

120# rep

Sunday 100131r

Liz

row/burgener wu

max c&j for the day: 135#

max front squat: 165# (pr)

front squat 5x2 @ 85%: 140#

FRIDAY 100128

Daniel:

Work up to max effort Front Squat. Warm up (5x185, 3x215, 3x245, 2x275). 1x295, 1x330, 1x345# (PR), then 5x2 at 305.

Wednesday 100127

Liz

extensive snatch wu

max snatch: 55kg (121#) PR

front squat 4x4 @ 60kg (132#)

bench press 4x6 @ 45kg (99#)

Sunday 100125

Liz
burgener wu

max snatch for today, then 8x1 @85%
max C&J, then 6x1 @85%
Front Squat 2x2 @85%

Snatch: 115#, then 105#
C&J: 135#, then 115#
FS: 125#

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.

Wednesday 100120

• Clean - 60% x 3r x 4s
• Front squat - 60% x 5r x 4s

Liz

Clean @85#

FS @85#

(yes my max clean and fs are the same)

then,

50 burpee pull-ups (1/2 G.I. Jane)

6:35

Daniel:
A million power cleans at 50kg.
A million Squat cleans at 80kg
5x1 Clean and Jerk at 100kg
1 C&J at 120kg

3x3 OHS at 50kg
3x3 Snatch at 50kg

Back Squat 4x5 at 155kg

Sunday 100117

Snatch 3x75% max
Clean&Jerk 3x75% max
Front Squat 90%x1, 2x2 85%

Liz
warm-up
Snatch @ 85#
C & J @ 100#
FS 120#, 115#

then,
3 rds of:
400m run
10 Knee to elbows
10 pushups

9:02

Wednesday 091223

• Front squat - 75% x 3 x 5
• Snatch pull - 85% (of snatch) x 3 x 3
• Jerk - max for day; 90% of that x 1; 80% x 2 x 2

LIZ

FS 105#

SP 85#

Jerk--145# (new PR), 135#, 115#

then stretch session

Thursday 091217

From Catalyst Athletics:
Front squat - 75% x 4 x 5
Snatch pull - 85% (of snatch) x 3 x 4
Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2

Liz
FS @ 105#
SP @ 85#
Jerk @ 100#, 105#, 115#

Saturday 091114

Hang Snatch 80% 3r, 75% 2x3
Clean & Jerk 80% 2c/1j, 80% 1/2, 80% 2/1, 80% 1/2, 80% 1/1
Snatch Pull 80% (of 110%) 3r, 85% 3x3, 80% 3r, 80% 2r
Front Squat 80% 3r, 85% 2r, 80% 4x3
Good Mornings 80% 3x3, 80% 2x2

Then max reps of:
Dumbbell Press
L-hangs
GHD

Liz:
HS: 65, 65, 65
C&J: 95, 105 for the rest
SP: 85, 95x3, 85, 85
FS: 105, 115 for the rest
GM: 85, 95x2, 115x3

10 reps of 25# DBP
5 reps L-sit
22 GHD

Daniel
WU HS: 5x65, 3x95, 3x115
HS: 155, 145, 145
C&J: 165, 185, 205, 205, 205
SP: 185, 195x3, 185, 185
FS WU: 5x165, 3x195, 3x225)
FS: 260, 275, 260x4
GM: 225x3, 225x2

091024

Pilates 101 Class

Then,

For Daniel:
Front Squats
3x265, 3x285, 2x295, 2x315.




For Liz:
Burgener WUx3, Snatch 5x45, 3x65
Snatch
3x75,2x80 (then complete mental breakdown)
Power Clean
3x3 90#