08.06.2012

Skill:
-HSPU: 5x3, 60 sec rest pike from knees on 24" box
-Strict Chin-Ups: 10 total with red band in as few sets as possible, resting 60 sec in between [2-2-2-1-1-1-1]

Strength:

Snatch Balance: 3x3
3x35-3x55-3x65
[3x70-3x70-3x55 (after 3 attempts at 70 - wouldn't commit to dropping my butt down)]


Hang snatch (hip): 6x2
3x35-3x45-2x55
[2x55-2x55-
*struggling from the jerk boxes. Couldn't concentrate at all - too busy watching the stupid clock trying not be late for an appointment. Decided to call it quits and restart an abbreviated session later.

Attempt 2 of trying to get in a strength session in

Hang Snatch (hip): 6x2
3x35-3x45-3x55 (having issues with speed under off the boxes)
[2x55-2x55-x55-2x55-2x55-2x55]

*after 4 attempts at 65 and 8 attempts at 60 (all ended up being power/muscle snatches) went down to 55. Need to get comfortable getting fast down off the boxes.

Hang clean (hip): 4x3
3x35-3x65-3x85
[3x100-3x100-3x100-3x100]

*go up next week @ least back to 105. Once I got comfortable on the boxes, didn't seem to have any problems.

8.04.2012

Skill:
-Narrow pushups: 5x2, 60 sec rest *did 3 on last set
-Ring Dips: 5x5 w/red band, missed last rep on the last set *yay I get to advance to purple band next week.

-Front Squat: 4x3
3x35-3x85-3x95
[3x120-3x120-3x120-3x120]

*Need to work on pushing my hips forward more. Go up next week.

Push Press: 4x3
5x35-3x55-3x75
[3x85-3x85-3x85-3x85]

*Solid. Love my custom new Inzer weight belt - even more so because it is hot pink. Go up next week.

08.02.202

Skill:
HSPU: 5x3 pike on knees off 24" box
Pull-ups: 5x3 w/ black and blue band

* no end to my frustration with my pull ups. Been getting stronger using chin ups, but haven't made even a centimeter of progress on pull ups. Cary thinks that I have an obstruction due to scar tissue around my supraspinatus tendon or the subscapularis tendon. But I guess I'll just keep trudging through it.


Strength

OH Squat: 3x3
3x35-3x55-3x65
[3x80-3x80-3x80(slightly less steady than first 2sets)]
*woo-hoo! :)

Hang snatch (knee): 6x2
3x35-3x45-3x55
[2x65-2x65-2x65-2x65-1x65-2x65(shoulder getting lax)]

*go up next week :) getting closer to 70

Hang clean (knee): 4x3
4x45-3x65-3x75-3x95
[2x105-2x105-3x105(middle one was a power clean)

07.31.201

Skill
-ring dips: 5x4 w/red, 60 sec rest
-narrow push ups

Strength:

-Front Squat: 4x3
3x35-3x65-3x85-3x105
[3x115-3x115-3x115-3x115]

*Solid work. Only last 2 reps on last set was form off.

-Strict Press: 4x3
5x35-3x45-3x55-3x60-3x60
[3x65(last rep was a struggle)-3x65-3x65-

-Snatch Pull: 3x3
3x85-3x95-3x105
[3x115-3x115-3x115]

*Only lift that felt even remotely ok. Go up next week.

07.30.2012

Skill
-HSPU: 5x1, 60 sec rest (18" box kneeling pike)
-Chin ups: 2-2-1-1-1-1-1-1 (w/red band)

Strength:
-Snatch Balance: 3x3
3x35-3x55-3x60
[3x70-2x70..

*Left retarded shoulder snapped out of place...not fun. Done snatching for the night.

-Hang clean (hip): 4x3
3x35-3x55-3x75-

*Stupid shoulder. That is all.

Day 2 Back At Training - aka A Lesson in Minding Your Body

07.24.2012

Strength:

-Strict Press: 4x3
5x35-3x45-3x55
[3x65-3x65-3x65-3x65]

*do not go up in weight. Kept losing my solid bracing of the abs - arching back.

-Front Squat: 4x3
5x65-3x85-3x105
[3x115-3x115-3x115-3x105]

*I don't know what to think. I feel like my body is failing me in response to my head. :( I've been beating myself up lately, really discouraged about the lack of physical changes despite cleaning up my diet. I know that inconsistencies in training are why my lifts aren't going up, but I feel like being mad at my body's appearance has started an internal revolt - like my body is yelling at my brain "Hey you! Don't appreciate what we do for you and how strong you're getting? Let's see how you feel about a day we don't perform at all."

Well I heard the message body. I'm sorry and will get my head back on.

-Snatch Pull: 3x3
3x85-3x95-3x105
[3x115-3x115-3x115]

*Only lift that felt even remotely ok. Go up next week.

Skill:
Chin-ups: 2-2-1-1-1-1-1-1 (red)

07.23.2012

It's my Mama's birthday. Which means - do work!

07.23.2012

Skill
-Tabata hollow body hold
-Frog planche: 15-13-(sliding down my legs) *had to finish at home (6x15 sec, 60 sec rest)
-perfect push ups: 5x2, 60 sec rest

Strength:
-Snatch Balance: 3x3
3x45-3x50-3x55
[3x65-3x65-3x65]

*Last set, first rep was unstable. Other than that, felt very solid. Go up next week.

-Hang snatch (hip): 6x2
3x35-3x45-2x55
[1x65(hit first one as a power snatch)-2x65-2x65(felt great)-2x65-2x65-0x65(got distracted)]

*Stay at this weight next week.

-Hang clean (hip): 4x3
3x35-3x65-3x85
[2x90(missed the middle rep)-3x90(last rep sloppy coming up)-1x90(crap-o-la)-3x90(last 2 were really solid)]

*Stay at this weight next week.