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?
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
It's been a while. I've been sick, AGAIN! Seems my immune system is acting kinda shity. Anyway, I'm ready to get back to training regardless of how I feel(running at about 70% right now). I have been eating really well lately so that's good! I have been taking 3 hour naps everyday it seems. Guess I just needed the rest. Saturday I did a competition in which I had no business competing. I had no strength at all but I pushed through it and forgot how to snatch. Oh well. Live and learn...
Training:
High hang snatch, work up to 3rm max without form breaking down. Managed 80# pretty well, stopped there. Then 85% of that 5x3 used 70#
Exhausting weekend judging regionals and stressing about the gym flooding AGAIN but everything is good. I have the best people in my gym, they took care of it all for me. I love them! tHEY EVEN DID fRAN AFTER PICKING UP MATS AND IN AN INCH OF WATER! nOW THAT'S SAYING SOMETHING. Oops, caps lock. Anyway, I was looking forward to throwing some weights around.
Training:
No hands no feet snatch drill. accumulate 30 reps at 55# I think this drill is very important because I feel getting down is currently my biggest issue. I gotta stop floating down and fucking get down(which I was trying to do here)
2 position clean hips and low thigh build to heavy single then emom 15 min @ 75%
got 115 started looking ugly so i stopped there. 75% will be 86# I'll use 90. Here's 105
90# felt great. I feel much stronger.
block push jerk 10x3 80% that would be 115# didn't workout so well so I went down to 105. Felt ok, certainly not easy.
Out of time. I'll get to the tabata tomorrow.
This week is a little wonky as far as training goes. My bout of pluerisy last week, dropping a 35# plate on my toes, Courtney's travel and me judging Regionals this weekends got my shit all screwed up. I have to say I am definitely stronger than ever despite my what seem like numerous set backs along the way. I have made many PR's in the last two weeks! Loving it. I know I need to focus more, not only with training but with everything. Training by myself all the time is hard but when people come in I'm more distracted ugh, I'll figure it out and I promise no more FB while training!
Training:
Saturdays programming happened Monday. Lungs felt much better only a little pain on deep breaths.
PR'd my front squat!! 175# Which is awesome but as my dear coach pointed out, I had it in my head that I was going to get 175 so that's all I got. I had more, but that little asshole on my shoulder said "you already got what you asked for" so I dropped 180
Glute ham raises
3x10-15 first time I got 15 each time!
3x 10 TTB toes made it each time and less back swing(I know strict but I need a little help)
21-15-9
thruster 35#
dip on parallettes
3:38
Tuesday
20 min work to 1rm Push press
125# was it. 130 wouldn't go for nothing tried several times. but I will say I haven't been able to do that weight in a long time. Felt much stronger there.
8x2 snatch balance 85#
nailed them all, felt good since they used to be pretty sketchy. i am unable to re- back rack. It KILLS my shoulders to bring it down so I have to clean the bar in between each rep :/
snatch high pulls @80% used 85#
getting much better at these, pulling up instead of back and keeping it close
Wed
dropped a 35# plate on my toes so I took the day off. OOOOOOUUUCH I cried like a baby.
Thurs
played with heavy snatches because i didn't see new programming written
65, 85, 95, 105, 115 close but no cookie 120 scary!!
swings from tuesday
dare I say that 70# KB feels lighter?? May need to get a heavier one soon!!!
GO COURTNEY GO!!! KILL IT THIS WEEKEND!!! JUST KILL IT! <3 <3 <3 <3
So much for my front squat PR. Friday afternoon all of a sudden I could not take a deep breath without a stabbing pain in my back. I decided to sleep on it and see how I felt in the am. It never got better, went into the gym for a new intake and any exercise(rowing demo) exacerbated the pain so I went to the Dr, I have pluerisy or inflamation of my lung lining. UGH! Constant set backs. I am going completely gluten free as of today. No more pretzels or beer or hamburger buns. I had fallen off the wagon pretty hard but now I'm back on it. Besides I have a photo shoot in less than 2 months and I've gained a bit of a layer that needs to leave. So, onward and upward!!
Slept like a baby last night ZMA is kicking in nicely. Need to up my protein intake and just eat more in general, I find myself skipping lunch too frequently(not on purpose). So far a good day protein wise.
Training:
10 x 2 high hang snatch + 1 snatch @ 75#
whew, that was fun! Nailed em all!
15 min AMRAP 85# 1 PC + 1 FS + 1 PJ
Did 40 rounds. Could have gotten a few more in.
10 rds empty prowler 25 yards sprint 50 yards
That was hard but I liked it, a lot.
All in all, a good training day. It was hot, that's how I like training and I felt good during. Strong, winded, but strong. I like it.
I am done eating crap. There I said it. I had a pretzel. I was doing so good, about a month pretzel free. ahhahahahahahah fucking warm doughy goodness.
Well Monday I was faced with quite the conundrum. To Murph or not to Murph. That was the question. I knew I had max out this week and I knew Murph would destroy my squatters but I wanted to play with the rest of the gym and suffer our yearly date. I chose to play and suffer. I was pretty good this morning but as the day wears on I am waddling a bit and can't quite unbend my arms all the way. I'm gonna see how I feel tomorrow after warming up really good and hopefully my squatters are fully functioning so I can PR my back squat. Actually I am going to PR my back squat so there it is. Ah Murph you hurt so good.
Clean and jerk was not meant to go well today, warming up with the bar I clocked myself in the chin, chipped my tooth and bit through my lip. So I went and drug the sled instead. Called for 90# but 100 was on it so I used that. Sophie helped me drag it but I think she hindered more than helped ;) but 400m we went. Fairly quickly too.
I totally skipped Jackie. I know I won't get out of it but I'm out of time. Maybe I'll sneak in tomorrow and do it.
I was too distracted to write my blog yesterday after training. I was feeling pretty good and strong.
Snatch high pulls 90# 10x3
Split jerk off blocks 8x2 80% used 115#
2 position snatch grip DL 110% used 115# felt like my back was more up than it was....
Prowler sprints 100# 10x5 yards should have taken it outside for one long sprint but went back and forth 3x
took too long to complete these(got distracted ;)
I did not get to my 4th day of training. I ran the Warrior Dash with my family and gym members on Saturday. Really fun but hills suck! Very hard running. The obstacles were easy but the hills were not!! Had a blast though :)
I would have done day 4 on Friday but y shoulders were hating me so I gave it a rest. Massage helped with the hip and low back. I def know where the pain is coming from so I can roll it.
I hate my cat. He woke me up at 3:30 this morning and I didn't really sleep well the next 2 hours. Bahhhhhh
I am so sore today so it def factored into my shitty performance today.
High hang snatch doubles start with empty bar and go up 5# increments. Made it to 80 for one.
65#
80#
Next were push jerks starting at 50% increase in 5# increments I started with 70# ended with 105# I just didn't have any juice.
3x10 ring rows
3x10 dips
really had to break these up very weak here
Took a rest day yesterday focused on rolling out hip and low back. Feeling much better today. Still a little tweaking in my back but hip pain is gone. Haven't done squats yet though. We shall see in a bit...
EMOM 20 min 3 push press ascending weight.
5@85
5@95
5@100
5@105
I have to admit, this was hard. I got them all but I started doubting towards the end.
5-5-5-3-3-2-2-1-1-1
power cleans ascending weight keep perfect
5 @ 95
3@ 105
2@115
1@120
1@125
1 @130
I got it so I figured I'd go for 135
Front squats: I do not have fractional plates so I had to jump up weight a bit.
5@120
4@130
3@135
2@145
1@155
5@120
hip and back felt great, no issues :)
Now EMOM 10 70# swings 10 minutes
dreading this btw...
I will start out saying the world was against me training today but I got most of it in. I can not believe how sore my neck is from Annie! Sit ups killed my neck! Weird. I should have my BCAA and ZMA Monday. Sure is nice having a sponsor for my supplements :) Thanks Will.
Training:
find 1 rm for snatch from high blocks. HARD to do. I find this very difficult and easily psyche myself out. 55 is easy, 65 harder made 70. 75 eludes me. Brain vs body and brain wins :(
have video but not working now will try tomorrow
Split jerk working from 50% going up in 5# increments. PR!!!! 140. 145 is close prob could have had it but got distracted by people coming in the gym
have video
HBBS
6x 120
6x130
6x140
4x150
3x160
6x130
my right hip/low back really was bugging me first squat, was thinking I would stop but went through first set and it felt much better. Weight felt very strong and relatively easy. :)
I'm getting a water gun to take care of my cat. he has woken me up a half hour before my alarm one too many times...
Training
Felt good today, started early but unfortunately was distracted a bit with class so I probably could have gotten heavier if I'd waited till I was alone but I had too much to do today.
5 rds @ 55#
3 muscle clean
3 hang clean above knee
3 front squat
warmed me up nicely
4x3 @75% this was 105
3x2 @ 90% this was 120
then singles 125, 135, 140. I consider 140 a PR since when I got 145 it was during a competition. I have never been able to get past 135 otherwise
snatch high pulls @ 85% 5x3 this was 90#
I'll try to upload the video later not working
Rest day yesterday. Feel good today although I hate my cat. He feels the need to wake me up at least an hour before I need to be awake. little bastard.
Training:
Tabata 32 count
hollow rock
super man
side plank
F squat
5 x115
5 x 120
4x 130
4x 135
3x 145
5x120
all squats felt very strong, I think front squats are my favorite but that may be because I'm only doing 5 at a time ;)
3x10 TTB no kip made it to the bar every time...tiny little kip ;)
3x 10 GH raises OWWW cramped hammies!
Feeling some depression setting in today, prob the prospect of no sun all week but whatever, I'll fight through it. Started warming up and I'm feeling a little better already. Exercise ALWAYS helps. Got lots of sleep last night and ahead on protein.
Training:
work up to 1 heavy muscle snatch zero rebend...then 65% 6x4
I knew it wouldn't take long to build up to 1 rm 70# 65% will be 45#
First one there is rebend, second one looked better, I think?
P
Pause snatch
build to heavy got to 85# then EMOM 15 min 70% 60# these felt very easy and stuck every one
HBBS
6x130
6x140
6x150
4x160
3x170
6x140
I felt very strong in my squats today. Seeing the bigger numbers had me doubting myself but i had great depth and felt very strong.
8 min AMRAP 5 pull up 10 push press 65% gee, gonna love this one :(
5 rounds +1 pull up
Great day training with Courtney yesterday. I'm learning a lot. I'm feeling great again. Yay.
Training:
20 min to find 1 rm clean and jerk. Seems like 125 is it. 135 jerk eludes me
HBBS
10x100
8x110
6x120
6x130
6x140
4x150
Felt strong. Knees are still bothering me though.
3x10 glute ham raises. Felt much better Courtney. Just had to adjust it a couple times. Hammies felt it big time!
3x10 ttb no kip. Sad sad show. I think I got to the bar 3 x. Weak!
Much needed rest day yesterday. Felt very drained and took a 3 hour nap and went to bed at 9. I feel a lot better today, more energy than I've had lately. Looking forward to training.
Training:
5x5 ascending weight power cleans
used 85x 2 sets
95x1
105x1
115x1
3 EMOM 15 min push press
5x 85
5x95
5x105
last 2 sets couldn't lock out last rep
Front squats
5x 95
5x105
5x110
5x120
4x130
4x135
accidentally did 5 reps for last 2 sets
Now time to go roll around on the big round orange thing then eat a moose or something :)
Some days training is a mind fuck. My brain is all over the place, couldn't concentrate for shit.. Took 35 minutes into it to actually get INTO it! I got there but it was a battle.
Training:
15 AMRAP with bar to warm up. Sore as shit today but as I went along I felt better.
Snatch doubles from high hang 20 min to work up to one heavy. Got one single 80# went back to 75# for double. I guess this is my working weight for now.
1 high hang 1 from the floor EMOM 15 min 75#
I really had to talk myself out of quitting or dropping weight, glad I did because I got them all. Really started feeling good around round 7
HBBS
10x 110
8x 120
6x 130
6x 140
6x150
4x 160
felt good till 150 then got heavy
160 I look like a fucking turtle...what is up with that?? Prob at parallel too. Bah
Today's training was supposed to happen last week but I wasn't feeling up to it so I did it today. I was actually feeling kinda crappy coming in but I pushed through and now I feel great!!
Training:
EMOM 15-20 min 3 100# push jerks
I made it 15 min they were getting kinda sloppy for 13, 14. 15 was good but I was shakey so I stopped.
Bench AHAP 7x3 I used 85# could possibly have done 90 but I was alone so I didn't want to drop it on myself
Yesterday I trained day 3. I had a rough week and didn't feel well so I didn't finish all my programming. I missed the last day. I am starting to feel better so hopefully next week will be on track.
Training:
1 rm snatch for the day 95# is all I could manage
20 min EMOM with 75# snatch went very well. I only missed one rep(redid and made it) and landed on my knee for one.
F squat
5x 95
5x 105
5x 110
5x 120
5x 130
all felt good but got heavy towards the end
2k row 9:00 min took it nice and easy
p.s. I hate rowing
I got 9 hours of sleep...so far so good this week.
Training:
Pause snatches work up to 1rm weight(wasn't hard, not a big degree to jump)
here is 75#
tried 85# no go :(
then 1 EMOM 15 min started with 75# failed 1 &3 went back to 65# made all
push press 5x3 105# this is heavy for me but I did all fine
HBBS
6x110
6x120
6x130
6x140
6x150
felt good, back a little sore from bar yesterday, pecs very sore from push ups yesterday 140 started feeling heavy 150 felt very heavy but got through all no real pause
10-9-8....kb snatch and dips 16kg
had to switch to 12kg my left arm wanted to snap off. Bruised my forearm real good, nice lump. Not gonna lie, I REALLY didn't want to finish these but I did. Once I hit the 5 series I was fine and found my rhythm finally. Gonna leave a pretty mark.
Protein
20 breakfast(out of eggs)
24 shake
40 lunch
24 shake
10 hours of sleep and I'm on the protein train. Loading up this week so let's see what happens.
Accumulate 30 reps 55# no hands no feet drill. Think I did better this time. Here's a couple reps:
EMOM 15 min 80% clean
105# felt very solid
HBBS
8 x 100
8 x 110
8 x 120
8 x 130
all felt good and strong, last set legs were getting tired
5x ME pull ups- kippimg 5-5-5-4-4 (I feel grip strength is a major factor in my lack of pull up ability)
5x ME deficit push up 25# plates 12-12-12-12-8
After 2 rest days and a massage I was ready to get to it!
Find 1rm Clean and Jerk
ended up being 125 failed 130 3x cleans were fine just the freaking jerk. I was trying to channel Camille's 255# jerk but yeah, not so much. Way out in front instead of driving back. I've hurt my back 2x jerking so I think it's fear that stopping me, not the weight.
5x ME ring rows 5-5-3-3-4
5x ME dips(toes on a box behind me) 5-5-4-4-3
^^^^^^My biggest goat and HSPU
Two things. 1. Holy shit my legs are sore.
2. Holy shit!! I can snatch. I did it. I watched it. I did it. I didn't get lucky I didn't muscle it up. I freaking snatched it. Yay!! 5 years trying. Too many hissy fits and thrown bars. And fuck this I am never snatching agains. Thank you everyone that has tried to help me and thank you Courtney. Oh yeah I am a happy girl.
That being said I took a rest day. Getting a massage tomorrow. Woot!
Guess what? I can snatch. Just gotta get stronger now. 135 you will be mine.
Let me just say, HELL YES! I think I'm finally starting to get it right!! On the agenda was take 20 min to find 1 RM snatch for today. I got 105# It kinda surprised me when it landed right there! I tried for 110 2x but nope, not today but I will!
Sorry about the camera angle.
Here's my 110
Then EMOM 80% it was written clean but I think snatch was what it was supposed to be so I snatched. Using 85# I missed the first 4 but nailed all the rest. Shocked the shit out of me. Before 85 was hit or miss, mostly miss...
Next was HBBS
8 x 110
8 x 120
8 x 130
8 x 140
All felt great, 130 started getting heavy at 6 then 140 started feeling very heavy it's all good though.
Tabata next alternating hollow rock, super man, left and right side plank. Should be fun ;)
Today is my 5 year anniversary of gym ownership. It's been quite a learning experience and I will continue to learn everyday. Woot! Now back to my training or complete halt thereof. Still have the shingles, apparently they last for freaking ever. So what I'm thinking is squats and fish oil fix everything, right? Maybe tomorrow...
Well, not too much has changed besides ditching the bandana and adding some heavier plates to that bar.
So I'm stuck here while everyone in my family and the Webster crew head out to watch a lacrosse game. It's a gorgeous day and I can't sit in the sun, so my plan is to find a nice shady spot, listen to the birds and try to relax. They say shingles are brought on by stress. I tend to thrive on stress I put too much on my plate, and wait till last minute to clear it. I need to change that, relax and stop procrastinating. Well I'm off to meditate or at least focus on nothing for a while or until I see a squirrel.
Sidelined with shingles. I am so pissed. Just as I was ramping up and ready to start training hard, BAM. I think I am paying for my gluttony in Florida. I got two training days in this week and it looks like that's gonna be it :( Positive note I got 12 hours of sleep last night and have been eating meat like a grizzly bear.
Feeling pretty good today. Could use a little more sleep and I have a HUGE knot in my right trap up into my neck but I'm getting a massage on Friday and it should be fixed right up.
Today's training:
work up to a 3rm push jerk with perfect technique. I NEED to drop faster. anyway I got up to 115 and it started getting pretty crappy so I stopped there. Here's the video
I forgot I'm supposed to be using coached eye and I'm not sure if I can post those here. I'll try tomorrow.
My 15 min AMRAP of 2@ 105 was strong for the first 8 minutes then it started getting harder but I worked through it without dropping weight.
Front squats
5x 95
5x 105
5x 115
all felt great
glute ham raises are HARD! got 3x 10
weighted planks were HARDER! 45# lasted entire 45 sec was shaking pretty bad at the end
Protein
breakfast 35grams
lunch 35 grams
snack 12 grams
Ahhhh, vacations over, sickness is over, and belly is hanging over my pants! It feels like it's been forever since I have eaten well and lifted. It starts back today, this train was only momentarily derailed.
15 min AMRAP empty bar
PS
OHS
snatch balance
snatch
30 min to find 3 position snatch max
80#
65#
75#
80#
Lots of work to be done
HBBS
10 110
10 120
10 130
1st and 3rd set felt best. Couple pauses but felt good, nice and deep
Elizabeth 10 min time cap
21-15-9 95#
PCL and ring dips
10 min right on the button. I do not have dips(especially since I've gained 10 pounds) used purple band(a lot would have been no repped for lack of lock out on top.
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