tag:blogger.com,1999:blog-8337093580038345887.post2436300941201950200..comments2014-08-17T10:24:42.199-07:00Comments on CF Competitors: Friday 5/30Anonymoushttp://www.blogger.com/profile/08521453618161698360noreply@blogger.comBlogger2125tag:blogger.com,1999:blog-8337093580038345887.post-8365533490102489202014-06-02T17:08:52.029-07:002014-06-02T17:08:52.029-07:00Did this on 6/2 instead, with Ernie.
Strength: D...Did this on 6/2 instead, with Ernie.<br /><br /> Strength: Deadlift<br />A. 2 reps @ 95% - this should have been at 240#, but I started having bad form at 235#, so I only did one rep at 235# and backed down to do 2 @ 230#. I did 27 reps at 185# on Saturday, so might have been still a little fatigued from that. Regardless, still at 10# PR from the start of this cycle. <br />B. Every 2 Minutes for 6 Minutes: 3 reps @ 70% - 180# - no problem with this - felt good. <br /><br />Lifting:<br />A. 7 Sets: 1 Snatch DL ( to the hip) + 1 Hang Squat Snatch (above knee) - worked up to 115# - the snatches felt a little off today<br />B. 5 x 2 Behind the Neck Snatch Grip Push Press - worked up to 120# - was surprised at how much I could do with this. Next time I'll start a bit higher.<br /><br />WOD: AMRAP 10<br />5 Bar Muscle-ups<br />10 Thrusters 135#/95#<br />This one was a little rough because I still don't have bar MUs. I did them with a band, but struggled more than usual today with them. My timing was really off, and the thrusters felt heavier than they have. I ended up getting through 3 rounds plus 3 Bar MUs.<br /><br />Afterwards, I did the dip work - 8 sets of 6 with :40 rest. My first three sets were unbroken, but after that, I had to break up the 6, usually 3 or 4 to start and then 2s or singles after that. It ended up taking me 11:20 to finish it, if I were doing them unbroken, it should have taken about 8 mins to complete. Liz Watkinshttps://www.blogger.com/profile/13325571632181675296noreply@blogger.comtag:blogger.com,1999:blog-8337093580038345887.post-22321956028136624002014-06-02T09:10:50.543-07:002014-06-02T09:10:50.543-07:00**On Thursday, I played around with testing a 1RM ...**On Thursday, I played around with testing a 1RM front squat. I got a 5# PR of 120#. Was SO close to 125#!<br /><br />Also did some core work<br /><br />**Friday:<br />Strength: Deadlift<br /><br />A. My 95% was 185#, which was 15 more than my recent 1RM, so I knew I could not pull that twice, if even once. I pulled my old 1RM of 165# twice easily. And tried for a new PR at 175# and got it! It is VERY slow going for me, but I am happy to still be seeing gains. I've also noticed my "warm-up weight" has gone up, don't know how much that matters, but I am pleased about that. Now if only my snatch would start going up again...:)<br /><br />B. Every 2 mins for 6 mins: 3 reps @ 70% - this was 135# for me, not to heavy, but I wasn't able to move as quickly through the 3 reps.<br /><br />Really wanted to do the snatch work, but Micah programmed CF Olympics this day, which I am a sucker for, especially with the 12:30pm class full of guys. They help push me and I like seeing where I stand with them. We did:<br />WB<br />Power Snatches @ 65#<br />T2B<br />Heavy Deads @ 155#<br />HSPU<br />Power Cleans @ 95#<br />Push Press @ 65#<br />Shuttle runs<br /><br />I also did an Olympic workout again at 4:30pm with Omiah, Chris and Joel. Stupid, yes, but REALLY wanted to see where I stood against these guys. To my surprise, it was VERY close! I killed them all in box jumps, too! Got 34 (with pausing on top of the box twice to catch a quick breath). We did:<br />KB Swings @ 35#...I have to tell you I got 29 unbroken. This was a big deal for me because just in January I couldn't do 30# of 15 reps unbroken. 35# feels like nothing anymore.<br />OHS @ 65#...I also did these unbroken and got 20 (I still pause maybe a bit too long at the top to regain balance). All three of the guys dropped their bars during this.<br />Slam balls...we were all within one to two reps of each other.<br />Power Snatch @ 55#...we were all within one to two reps<br />Box Jumps<br />DU (I sucked at these, haha)<br />Burpess pull-ups...Omiah got 13, Joel and I got 12 and Chris got 11<br />Pushups, also still a weakness of mine, but slowly getting better. Only got 26<br /><br />Also did core and glute accessory work today.Anonymoushttps://www.blogger.com/profile/12524813670455588545noreply@blogger.com