Tuesday, July 8, 2014

5.2

Oly Strength

     1. Power Snatch
          2 @ 70%, 2 @ 75%, 4 x 1 @ 80%
     2. Power Clean and Jerk
          5 x (2 x (1+1) @ 75%
     3. 5 Min EMOM
          3 Snatch Grip Push Press
          1 Overhead Squat
               As safely as possible, heavier each set

Squat Strength

     1. Back Squat
          8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90%
     2. Front Squat
          5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90%

Class WOD

5 comments:

  1. 1. Power Snatch
    2@145#, 2@155#, 4x1@165#

    Squat Strength

    1. Back Squat
    8@215#, 6@250#, 4@280#, 4@295#

    2. Front Squat
    5@210#, 4@240#, 3@255#, 3@265# (3RM PR)

    ReplyDelete
  2. Power Snatch
    2@80#, 2@90#, 4x1@95/100/105/failed 110

    Squat Strength

    1. Back Squat
    8@155#, 6@180#, 4@205#, 2+1+1@215# last one was spotty on depth

    2. Front Squat
    5@150#, 4@170#, 3@180#, 3@190#

    ReplyDelete
  3. Squats
    Back squat:
    8@115#
    6@130#
    4@150#
    4@160#
    Class WOD:
    3 rnds
    30 wall balls
    15 hand release push-ups
    50 double unders
    *** had to switch to sets of 20 dumbbell squat cleans on second round bc wall balls aggravated rib issues so much. Used 20# dumbbells

    ReplyDelete
  4. Only had time to get some squats in today:

    1. Back Squat
    8 @ 165#, 6 @ 185#, 4 @ 205#, 4 @ 225#

    2. Front Squat
    5 @ 155, 4 @ 165#, 3 @ 175, 3 @ 185#

    I felt I could go higher on the FS after these sets. I did 1 rep at my PR (205#), and Jay Wade encouraged me on - I got 215# (!!), and tried 225# but had to dump it trying to get out of the hole.

    ReplyDelete
  5. Jaaaanet,
    That class WOD... ugh. I'll get to that later; let's start with things I liked!

    OLY STRENGTH:
    1. Power Snatch (While I love this movement, I need to love it less and love squatting under the bar more): 2 @ 65#, 2 @ 70#, 4x1 @ 75#. Everything felt great. When I was in the land of no humidity or air, I power snatched 95#. I feel like that means my 1RM is probably more than that now, but the thought scares me.

    2. Power Clean & Jerk -- 5 x 2 (1+1) @ 105#. Had Coach Drew watch my clean. I need to pull a little longer before I start bending the elbows, but the lift itself felt solid today.

    3. 5 min. EMOM (kinda) -- 3 Snatch Grip Push Press + 1 OHS. 1 @ 75#, 1 @ 85#, 1 @ 90#, 1 @ 95#, and Paiv convinced me to try 1 @ 100#. I DID IT!! I think it was my towel cape, but whatever works!

    SQUAT STRENGTH (I've decided I want to be Monica Trosclair strong! Those #s inspire me!):
    1. Front Squat -- Based % off of a 1RM that I haven't actually tried yet (145#). 5 @ 100#, 4 @ 115#, 3 @ 125#, 3 @ 130#. Gotta fight the elbows from dropping at the bottom of the lift. I think I have enough leg strength (could be wrong) but lack the technique... Saw technique breakdown even more in the back squat.

    2. Back Squat -- 4+4 @ 120# (well, really it was 130#... There was some miscommunication when Paiv and I loaded the bar, so there was actually an extra 10# on one side... no comment.), 3+3 @ 140#, 4 @ 160#, 2 @ 170# (my chest falls forward at the bottom, and it's not a cute look coming back up... I read the article and studied the technique videos, but they haven't transferred to my lifts...yet.)

    CLASS WOD (I don't even want to type this out, but here goes):
    3 RFT of:
    30 wall balls (14# to red line)
    15 hand release push ups
    50 DUs (yikes!)

    TIME; ... 15:59. It took me SO long. The wall balls felt miserable and the DUs weren't stringing together well. I just need to get it done rather than reasoning with myself in the middle of the WOD. Thankfully everyone was kindly yelling at me to keep going. BONUS: I didn't cry! Instead, I felt on the verge of hyperventilating and vomiting.

    GOAT WORK (Week 3, Day 7: Pistols (I was slacking on this during vacation, so I think this is where I am)): 1/2 done. Tried to do it AFTER all of the fitness, and I was just spent. Going to work on pistols at home today. That and wall walks for wrist strength (thanks for the suggestion, Janet).

    ReplyDelete