Sunday, May 4, 2014

Monday 5/5

Lifting:
A. EMOM x 7: 3 TnG Power Snatches
B. Snatch Balance: Build to a Heavy Double 
*Emphasize speed to the bottom, not so much about the weight. We want to get to the bottom fast, we do not want it to be slow and look like a snatch push press to OHS

Gymnastics: Two Options
A. MU Progressions
B. 4 x 5 Unbroken MU

Strength: 10 RM Strict Press

WOD: For Time 
100 Pull-ups
100 Wallballs 20#/14#

3 comments:

  1. A. EMOM did with 85#. Need to get back into the swing of things and did not want to push it too much. Felt great.

    B. Snatch Balance, worked up to 85#, felt good, can do more I am sure

    Skipped the gymnastics- will do some MU's on Wednesday

    Strength-Tried to do these, but felt the pressure in my back so stopped.

    WOD:
    I can totally tell that I have not worked out in a while. This was rough. I finished, but it was ugly. Hands ripped so struggled with the last 20. I will be happy to get back into the swing of things.

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  2. I did a bit of a mix today. Still trying to catch up a bit.

    I did the Back Squat work from Saturday
    - built to a 3RM BS - 185#
    - 3x3 BS - 175#

    Then, I did 3 rounds of 125 DUs on the 5s
    - 2:15
    - 2:00
    - 1:45
    these could definitely improve. I got off to a rough start, I didn't warm up my DUs at all.

    Then, I worked on my Bar MUs with a band, accumulated about 15 of those
    Then, I did a quick 5 min EMOM of 1 MU/min, plus a few extras before and after, got in about 10 MUs. I'm finding that working my BMUs before helps me to pop my hips on the rings more. Regardless, both are improving, so that's good.

    Then, I did 5x5 Strict Press - 65#, 75#, 75#, 75#, 85#

    Then, they were testing out a new Oly Coach, so I did some snatch work with her (including some snatch balance)

    Overall, I did probably too much work, but it was over about 4 hours and I was having fun.

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  3. (Did this Tuesday)
    Lifting:
    A. EMOM 7: TnG Power Snatches - Did these at 70# and they felt awful. Definitely haven't worked on snatches a lot and my form feels awful.
    B. Snatch Balance: I only got to 55#. I had a really hard time trying to drop below the bar without pressing the bar up. I also had a hard time getting my shoulders locked into place once I got under the bar. It was one of the roughest snatch balances I've done.

    Gymnastics: worked on progressions for just 5 minutes. Haven't done this for almost two weeks and my forearms can feel it just in the falsegrip.

    Strength: 10 RM strict press - 55# (Feeling super weak today)

    WOD: 24:02
    I did all pull-ups, which I am really proud of, that is a really big deal for me. It just took me forever! 15 mins just for the pull-ups. I ripped my left hand on #63, so I had a long way to go with a rip.
    With wall balls, the squatting didn't bother me at all. I had a hard time breathing and my shoulders were just shot from pull-ups. I had planned to do 10 sets of 10, but that went out the window after the 40s. I kept to 6-7 after that. I also had to do them outside because the class was doing wb, too, and I think I may have been aiming at a 10ft target instead of 9ft. (Bonus, right??) They just seemed to take forever. I feel like I'm in slow motion after being sick.

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