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



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Monday 100125

Liz

Row

Burgener WU

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

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

Back Squat 4x5 @ 150#

Tuesday 091222

• From catalyst athletics:
• Mid-hang muscle snatch - 40% (of snatch) x 3 x 3
• Clean + jerk + power clean - (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2

Liz:

BWUx1

CFWUx1

Mid-H M Snatch 45#

C+J+PC 75#, 85#, 95#

Monday 091207

CF Mainsite WOD from last week:
Complete three rounds for time of:
Run 800m
95 pound Power cleans, 21 reps

Liz 22:05

I turned 28 today.

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#

TUESDAY 091006

mainsite wod from a few days ago:

21-18-15-12-9-6 and 3 rep rounds of:
Power cleans 75 pounds
Sit-ups
GHD Back extensions

Liz 14:27

THURSDAY 091001

Liz:

Copied and pasted from CF Middle TN:

3 Way Barbell AMRAP WOD (all reps with 135#/95#):

3 Minute Dead Lift
Rest 1 min
3 Minute Thrusters
rest 1 min
3 Minute Power Cleans
Total Reps for all 3 movements is your score.

w/ 95#
Deadlift=64 reps
Thrusters=8 reps
Power Cleans=20
Total reps=92

Daniel:

5x3 Press

Then

5x1 Muscle Snatch

Then

Row 1 mile.

Press: 155, 165, 170, 165, 165

Muscle Snatch: 95, 115, 135, 135, 135

Row: 5:15

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)

TUESDAY 090804

Warm Up:
Burgener warmup x 3, 5x135 Clean, 3x185 Clean, 3x205 Clean, 5x225 BS, 3x245 BS, 3x275 BS

WOD:
Back Squat 80%x3, 85%x2, 90%x2, 90%x1, 85%x2, 3x3 @ 80%, 80%x2
Daniel: 3x325, 2x345, 2x365, 1x365, 3x345, 3x345, 345 (failed after 1st rep), 2x325.
Press 4x3 @ 80%
Daniel: 155x3, 155x3, 155x3, 155x3

Rest 5:00 min

3 Rnds for time of:
Row 500m, 15 Thrusters @ 95#
Daniel: 12:00

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

WEDNESDAY 090729

Daniel:

Warm up: CFWU x 1, 5x95# Snatch, 3x135# Snatch, 3x145# Snatch.

Snatch: 3x155, 3x3 at 145#

Power Clean: 3x185, 2x3 at 170#

Jerk: 3x185, 2x3 at 170#, I can usually jerk much more but my shoulders were toast today.

Clean Pull: 3x205, 2x215, 2x235, 2x235

Front Squat: 3x255, 2x270, 2x285, 1x285, 2x270, 3x3 at 255, 2x255

Tonnage (reps times load lifted)*=12,410 pounds. Duration = 1 hour 20 mins.

*A failed attempt counts as a rep in the calculation but at zero pounds.

FRIDAY 090724

3-3-3-1-1-1 Push Press

Rest 5 mins

On the minute:

Perform 3 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 3 Power Cleans.
*Use a maximal weight. At least 80% of 1 RM
*Perform 5 Pull Ups for every rep not complete. Complete at end of 15 minutes.

Daniel:

165-185-195x2-195-205 (fail)-200 (fail). Shoulders felt like crap, hence my poor results.

Power cleans on the minute done at 185. Didn't miss any reps but it got pretty hard near the end. Man do my traps hurt!

Liz

3-3-3-1-1-1 Push Press

75-85-95x2-95-100-105(f)

WOD: Done with 95#. Last 5 mins did C&Js, instead of just PCs.

SUNDAY 090712

On the minute:

Perform 2 Power Clean and Jerks on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Clean and Jerks.
*Use a maximal weight. 90% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Started out at 205, dropped to 185 after the third set. 4 missed reps=20 burpees. I completed the 4 missed reps after the wod.

5 minutes later I rowed 1,000m at 85% effort, 3:21.

THURSDAY 090625

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Daniel, as rx'd: 13 and 1/3 rds

I hurt my lower back during this wod, really tightened up afterwards.

Liz: 11 rds (65#)