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

Saturday 10002

Row 500
burgner wu

Deadlift 3x5
175, 185, 195, 205, 210

then
3rds (no rest b/w)
20 pullups
30 pushups
40 situps
50 squats

Liz 18:23

Tuesday 090929

Back Squat 3-3-3-3-3
Liz 115-135-145-155-155

rest 5 min

4 rds
5 pullups
10 pushups (real)
15 situps
20 squats

Liz 5:51
Meghan 6:51 (jumping pullups)

Track WODs

1 mile run (on the track)

Liz 6:42


2 rounds of:
100m run
20 squats
100m run
10 push-ups
100m run
5 burpees
100m lunges

Mom 11:53
Dad 12:18

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 090727

M.E. Deck Snatch 2-2-2-1-1-1

Rest 5:00

7 Rounds

10 Box Jumps
10 Push Ups

Liz:
65-75-75-80-85-90 (PR)
WOD: 5:12 (to get the metcon effect subbed knee push-ups)

Daniel:
155-165-175-185-190-195 Struggled with balance today.
WOD: 4:10

Track WODs

THURSDAY 090709

Four rounds for time of:
Run 400 meters
50 Squats

Daniel 12:32 (PR is 10:37)


#88
8 rounds for time of:

110 yard run
8 Kettle Bell Swings 1.5 Pood (53#)
5 Pushups (subbed for pullups)

Liz 10:04

Memorial Day

"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mi run

Daniel 40:37
Liz 54:08
Mom 1:15
Dad 1:05

"Cindy"

AMRAP in 2o mins of:
5 pullups
10 pushups
15 squats

Liz (w/ knee pushups): 10 rds