*didn't feel especially strong, but an improvement over last week; tough getting out of the hole after 2 sec on the 3rd and 4th reps each time, but I kept good form and stuck to the tempo*
Snatch - 5 singles @ 80% of 1RM, 5 @ 65% of 1RM
Result: 132 lbs, 107 lbs
*powered 4 of 5 @ 132 lbs - just can't get low enough if not really warmed up (which I wasn't); kept good form @ 107 lbs*
Clean & Jerk - 5 singles @ 80% of 1RM, 5 @ 65% of 1RM
Result: 191 lbs, 146 lbs
*first few felt very heavy, but then felt better; still not hitting the front rack on the clean, but going back to old hand position continues to be wonderful*
Gymnastics Work
5 min of pistol work *sucked - hamstrings wouldn't allow much after yesterday's row* EMOM 10 min - 7 toes-to-bar *timing was poor on the kip--it's as if I learned nothing on Wednesday night*
With any kind of gymnastics kipping movements first learned, there will always be on and off days because its a "rhythm" movement and it will take time to get into a consistent "groove". Just keep on pushing through even when the kip is off and I promise it will click! You have already made such improvement.
A. Back Squat: 165-175-185-195-205 B. Snatch Singles: 75, 75, 75, 80, 80 then 5 @ 65 C. Clean and jerk: 5 @ 110, 5@ 90 D. Muscle up work: -I finally got my muscle ups back!!!!!! -I was able to get 4 total. :)
A. BS 5x4 (32x1): all at 135 B. Snatch singles 80% / 65%: 5 @ 85; 5@75 C. C&J singles 805 / 65%: 5@ 115; 5@95 D. a few minutes of butterfly work, then kipping muscle ups. Got three kipping ones today-- not pretty but at least I finally got the kip down.
B: 90, 75. Below are two videos. I'm still hyperextending a bit on the elbow (2nd video more). At 75lbs I'm able to get it up with keeping my arms slightly bent, but once I go heavier I really need to throw the bar up there and I don't know how to control the elbow anymore. I need to figure this out as I really don't want to get hurt again or worse dislocate the stupid thing. 1- http://youtu.be/QWN6hMbHmwk 2- http://youtu.be/uvtD0Adm9j4
C: 110, 95. I usually go off of my power clean, and that should have been 120/100, but I couldn't stand up from the 120 tonight. Awesome sauce.
D: 3x15 C2B + MU work. Both were super slow but I know my speed will come back with time.
Note: Alex, thanks so much for the tips in the lifts. And our gymnastics/selfies/videography time was lots of fun. :-)
A. Back Squat @ 32×1 (5×4) r:2m =185-207-217-225-235 Fought for that last rep - came too far forward on the last rep and back feels a little tweaked. B. Snatch – 5 singles @ 80%, 5 singles @ 65% = 115, 95 Need to work on catching lower and faster C. Clean & Jerk – 5 singles @ 80% , 5 singles @ 65% = 160, 130 + 10m muscle up progression work 10m freestand hs hold and hs walk
A) 155, 165, 170, 170, 170 B) 5x96# (used kilos), 5x85# C) 5x130#, 5x105# + 10 min EMOM 3 Strict Pullups 10 min Muscle Up practice with band 10 min HSW practice
Mobility
ReplyDeleteBack Squat - 5 x 4 reps @ tempo 32X1
Result: 225 lbs, 235 lbs x 2, 245 lbs x 2
*didn't feel especially strong, but an improvement over last week; tough getting out of the hole after 2 sec on the 3rd and 4th reps each time, but I kept good form and stuck to the tempo*
Snatch - 5 singles @ 80% of 1RM, 5 @ 65% of 1RM
Result: 132 lbs, 107 lbs
*powered 4 of 5 @ 132 lbs - just can't get low enough if not really warmed up (which I wasn't); kept good form @ 107 lbs*
Clean & Jerk - 5 singles @ 80% of 1RM, 5 @ 65% of 1RM
Result: 191 lbs, 146 lbs
*first few felt very heavy, but then felt better; still not hitting the front rack on the clean, but going back to old hand position continues to be wonderful*
Gymnastics Work
5 min of pistol work *sucked - hamstrings wouldn't allow much after yesterday's row*
EMOM 10 min - 7 toes-to-bar *timing was poor on the kip--it's as if I learned nothing on Wednesday night*
*not a good gymnastics effort on this day :-( *
With any kind of gymnastics kipping movements first learned, there will always be on and off days because its a "rhythm" movement and it will take time to get into a consistent "groove". Just keep on pushing through even when the kip is off and I promise it will click! You have already made such improvement.
DeleteA) 235, 245, 245, 255, 255
ReplyDeleteB) 5@145, 5@120
C) 5@195, 5@155
D) chest to bar butterfly pull-ups
A) 130-140-150-160-170
ReplyDeleteFelt strong and good... Last 2 reps couldn't hold it for 2 seconds
B) 5@70
Ugly and caught 2 in power then OHS it and held it down there
5@60
Felt good! Form there too
C) 5@105
5@85
Worked on a more diagonal jerk...
Thx Steven for pointing out that I was too straight legged on jerk!
D) HS wAlks
HSPU got them full rx strung 3-4
Strict pull-ups
A:225,235,240,245,255(2)
ReplyDeleteB:125-115
C:175/140
D: HS Tabata holds and negatives.
Back squat 225-225-235-245-245
ReplyDeleteSnatch 5@145 5@115
C+J 5@205 5@165
Skill work: handstands (walks, holds, push-ups)
A. Back Squat: 165-175-185-195-205
ReplyDeleteB. Snatch Singles: 75, 75, 75, 80, 80 then 5 @ 65
C. Clean and jerk: 5 @ 110, 5@ 90
D. Muscle up work:
-I finally got my muscle ups back!!!!!!
-I was able to get 4 total. :)
Wooey!!! Good job Mel!!!
DeleteThanks Kate :)
DeleteA) 265, 275, 285, 285, 295
ReplyDeleteB) 5@165, 5@135
C) 5@195, 5@155
A. BS 5x4 (32x1): all at 135
ReplyDeleteB. Snatch singles 80% / 65%: 5 @ 85; 5@75
C. C&J singles 805 / 65%: 5@ 115; 5@95
D. a few minutes of butterfly work, then kipping muscle ups. Got three kipping ones today-- not pretty but at least I finally got the kip down.
Yey! Good job Meg. Now that you have the kip you are going to string them easily.
DeleteA: 235, 245, 255, 265 (3), 255
ReplyDeleteB: 145×5, 115×5
C: 205×5, 165×5. Ugly at 205
3 rounds: HSW, 10 strict ring dips, 10 pullups, 10 HSPU
A: 295, 315, 325, 335, 355
ReplyDeleteB: 175, 140
C: 245, 200
+
Handstand walks and muscle ups
Back Squat - 135, 145, 155, 165, 175
ReplyDeleteSnatch 80%/65% - 110/90
Clean and Jerk - 130/105
Worked on muscle ups
A. 265,275,285,300(a weak 2 count), 295
ReplyDeleteB. 130,115. It's hit or miss for me. Off day
C. 225,185. Felt amazing.
D. Paralette Lsits to handstands.
A: 100, 115, 125, 135, 140(1).
ReplyDeleteOver it.
B: 90, 75.
Below are two videos. I'm still hyperextending a bit on the elbow (2nd video more). At 75lbs I'm able to get it up with keeping my arms slightly bent, but once I go heavier I really need to throw the bar up there and I don't know how to control the elbow anymore. I need to figure this out as I really don't want to get hurt again or worse dislocate the stupid thing.
1- http://youtu.be/QWN6hMbHmwk
2- http://youtu.be/uvtD0Adm9j4
C: 110, 95.
I usually go off of my power clean, and that should have been 120/100, but I couldn't stand up from the 120 tonight. Awesome sauce.
D: 3x15 C2B + MU work.
Both were super slow but I know my speed will come back with time.
Note: Alex, thanks so much for the tips in the lifts. And our gymnastics/selfies/videography time was lots of fun. :-)
This comment has been removed by the author.
DeleteA. Back Squat 32X1
ReplyDelete205, 225, 230, 230, 230
B. Snatch
110, 95
C. Clean & Jerk
155, 115
D. Handstand walks and holds
A. Back Squat @ 32×1 (5×4) r:2m
ReplyDelete=185-207-217-225-235
Fought for that last rep - came too far forward on the last rep and back feels a little tweaked.
B. Snatch – 5 singles @ 80%, 5 singles @ 65%
= 115, 95
Need to work on catching lower and faster
C. Clean & Jerk – 5 singles @ 80% , 5 singles @ 65%
= 160, 130
+
10m muscle up progression work
10m freestand hs hold and hs walk
Note: Kate - #letmetakeaselfie Good times.
A) 155, 165, 170, 170, 170
ReplyDeleteB) 5x96# (used kilos), 5x85#
C) 5x130#, 5x105#
+
10 min EMOM 3 Strict Pullups
10 min Muscle Up practice with band
10 min HSW practice