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#

MONDAY 090817

Daniel
Burgener Warm-up x 3 plus OHS with wood.

Snatch 80% 3r, 85% 2r, 80% 3r
Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s
Jerk From Rack 80% 3r, 85% 2r, 80% 2r
Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
Rumanian Pull 80% 3r, 85% 2r, 80% 3r, 80% 2r x 2s

Snatch: Warmed Up with 5x95, 3x115, 3x135. 165x3, 175x2, 165x3.
Power Clean: Warmed Up with 5x135, 3x165, 3x185. 205x3, 215x2, 215x2, 215x2, 205x3, 190x3, 190x3, 190x3.
Jerk: Warmed up with 3x135, 3x155. 3x190, 2x200, 2x190.
Front Squat: 255x3, 285x2, 265x2, 255x3, 255x3, 255x3.
Romanian Pull: 255x3, 265x2, 255x3, 255x2, 255x2.

Then

Dumbell Press 5x60, 5x60, 5x60.
Leg lifts 3x10sec.
GHD 3x10.

LIZ

Bergener Warm-up x2

From THE FITNESS CONDUIT:

M.E. Hang Power Clean 3-3-3-1-1-1

100-105-115-115-115-115

Today wasn't a good day, felt weak physically and mentally. So I just finished the WOD and focused on technique which I need to work on.

Then Main Site WOD:

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

DUs: 65,40,22,20=147

Sit-ups: 61,35,20,10=126

Total: 273

Monday 090810

Snatch 80% 2x3; 80%x2
Power Clean 80% 3x3; 75% 4x3
Jerk From Rack 80%x3; 85% 2x2
Front Squat 80%x3; 85%x2; 80% 3 x 3; 80%x2

Rest 5:00

4 rnds for time of:
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Squats

Then:

Shoulder Press, GHD, Leg Lifts.

Daniel:
Warm Up: Burgener Warm Up x 3, 10 OHS with the wood, 5x95# Snatch, 3x135 Snatch, 3x150 Snatch.
Snatch 165x3, 165x3; 165x2.
Power Clean 205x3, 205x3, 205x3; 190x3, 190x3, 190x3.
Jerk From Rack 185x3; 195x2, 195x2.
Front Squat 255x3; 275x2; 255x3, 255x3, 255x3; 255x2.
Metcon: 5:51.
Press 135x5, 155x3, 155x2
GHDx10
Leg Lifts 3x10sec.

Still keeping the loading relatively light to allow the shoulder and wrist to heal.

LIZ:

Snatches with 70#

Power Cleans with 105#/95#

Jerks with 95#

Didn't do Front Squats

WOD: 6:13 (real push-ups)

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

FRIDAY 090731

Daniel:

Warmup:

5x95# Snatch, 3x115 Snatch, 3x135 Snatch

Snatch 2x3 @ 155, 2x155

Hang Power Clean 3x3 @ 205, 4x3 @ 190

Jerk From Rack 3x185, 2x2 @ 185