Aug 8, 2013

Drills today

Accumulate 30 reps at 55#
*No hands/no feet snatch drill

 Getting better at this I think


Work up in weight for 20 minutes: 1 Snatch Balance+2 OHS
55
75
 85x2
90
95


20 MIN EMOM: 2 High-hang snatches (bring bar to hips!) Pop UP not out! (use blocks if you can set them to the correct height)

 55#

 75#

Aug 5, 2013

Back at it.  I've been squatting but not much else...kinda lost motivation got distracted by going to Cali and the business but I'm ready to kick some ass and make some gains.  Hopefully getting a handle on my diet will help me feel better physically.  Thyroids been messing with me but I'm not going to let that hold me back.  New meds+ new diet= bad ass Leah :)

With 55#, AMRAP 7 minutes:
3X Muscle Snatch
3X Power Snatch (from high hips, upright torso)
3x OHS
3x Snatch Balance
3x Snatch (from hips)
*Focus on moving perfectly, not number of rounds/keep the bar CLOSE, no swinging out, elbows high and outside

Felt really tight as far as bar path goes.  My wrists and delts felt very weak.  Only got 3 rounds in.


HBBS:
1*5 @ 135
1*5 @ 155
1*2 @ 165
1*3 @175
1*1 @ 195

155 felt the heaviest of all.  195 was not deep enough once I looked at the video

Front Squat:
1*5 @ 110
1*4 @ 125
1*4 @ 130
1*4 @ 140

felt pretty good, last set was pretty hard and I was distracted.  My knees fall in why am I unable to keep them driven apart?

Jully 11, 2013

Feeling good today.  Took me a little while to get motivated to work but then it was great.

10/10 TGUs/windmills used 35# tried 45, it was a no go.  Need a 40#

http://www.youtube.com/watch?v=0fcV26TtrFo

push press 85% 8x3 used 105
went up way easier than I assumed it would!  Happy about that.  I think the last time I had to drop weight for these.

HBBS: 1*10 @ 115
1*10 @ 125
1*8 @ 135
1*8 @ 145

last 4 were tough but felt good, great depth

Front Squat: 1*5 @ 100
1*5 @ 110
1*5 @ 115
1*5 @ 115

felt great.

All in all I'm def feeling stronger and I like it.

July 10, 2013

Let me start by saying I hate snatches.  No, I fucking hate them.  I just plain suck at them.  Ok I'm done.

Training:
Took yesterday off but did my 1000m row 4:07  I wanted under 4 but didn't get it.
Today
Jerk foot drill

http://www.youtube.com/watch?v=nvnKGhhN0VU&list=UUpO520OGaP5-dNQOco3I_BA


Jerk balance
felt kinda odd for the first couple but then felt very natural

Snatch high pulls at 75% used 85#

http://www.youtube.com/watch?v=cd5tKOHSEWE&feature=c4-overview&list=UUpO520OGaP5-dNQOco3I_BA

Then just attempted a couple snatches at 85.  Failed all but one.  Hence my extreme dislike of this movement.

July 8, 2013

Felt rested and ready to get to it today.

Training:
10x2 push jerk 80% came to 112 tried 115# for two and it was not pretty.  Went back to 110# and they were much better.

HBBS
8x125
8x135
6x155
6x165
those last reps were HARD!  Was not sure they were gonna happen but they did!

Front squat
5x100
5x115
5x125
5x130

felt my abs big time!  I love front squats last 3 were heavy but got em done

mobility- damn my shoulders are tight!

July 7

I've been a bit scattered in my focus on training but I'm ready to get back at it. 

On Tuesday:
Behind the neck snatch grip push press.  I was NOT looking forward to this.  Pushing up is no problem, it's lowering it to my back between reps.  The most I had ever done consistently was 85# when we did the 45min barbell AMRAP and I was surprised I was able to do that.  Anyway...I shocked myself :)
5x5 AHAP I started with 85# for 10 then did 95# for 10 then did 5 at 100#!!  Woot and my shoulders did not rip out of socket ;)

HBBS
10x115
8x135
8x145
8x155

that last set got heavy! 

Front squats
5x100
5x110
5x115
5x115
again last set heavy!

did not get to kb swings

Thursday
did Miagi
WHAT AN AWFUL WOD!  so hard, so hot, loved it

Friday

30 no hands no feet drill 55#
really starting to pull faster under the bar, trying to feel myself hit each position, trying to stay back in  my heels  I like this drill

High hang doubles
go up in weight 5# from the bar up
I went to 80# then I started missing a couple(hands really hurt from Miagi)

Snatch balance
10x2
at 80# technique started suffering  I couldn't quite get them today

Snatch high pulls #75
10x3 felt really good kept them close

Ready for tomorrows squats!  Damn they look heavy!

July 1, 2013

Training:
Didn't get to my 4th day last week.  Ran out of time.  

10/10 TGU's windmills used 25#

Power cleans EMOM increase in weight

2@105
2@115
16@125

125 felt fairly heavy but form stayed good

split jerks in the blocks 10x2 AHAP

 8 min AMRAP 10 ball slams 10 wall ball
5 short of 8 rounds