A1. Push Press - 4, 4, 4, 4, 4
A2. Muscle Ups - 5 x 2-6 reps rest 2 minutes (girls 4-6 strict pull-ups)
B. Snatch Pull to Knee - 3, 3, 3, 3 *build from last week* rest 2 minutes
C. Snatch - 4 x 1.1.1 (rest 15 seconds b/t singles) rest 2 minutes (65-75%)
D. L-Sit - accumulate 75 seconds
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Cash Out:
5-10 minutes - practice pistols and HSW
A: push press- 95,100,105,110,115
ReplyDelete115 got only three reps couldn't get last one up.
A2: strict pull-ups: did 5-6 reps
1-2 strict rest with purple band
B: snatch pull to knee- 120 lb.
Heavier than my 1rm bc my issue is the pull!
Need to keep that chest up!
C: snatch- worked more on dropping under instead of riding it down
65-65-70-70
D: l sit done in 4 sets
Handstands got one for two steps on hands ha!
Pistols one leg they are smooth and great worked on lunges and strength and other leg.
A1. Push Press: 105-115-120-125-130
ReplyDeleteA2. Strict Pull Ups: 6 pulls ups for each set. Did the first 4 sets with 10 pound chain, did the last set with 15 pounds.
B. Snatch Pull: 105-105-115-115
C. Snatch Clusters: 65-70-70-75
D. L Sit: 75 seconds unbroken
Pistols: They are improving. Working on controlling them and getting full depth
Handstand Walk: This is going to take some work. Was able to stay in a handstand and get a few steps here and there.
A1: 90-100-105-110-110
ReplyDeleteA2: 5 each round
B: 105-105-115-115
C: 65-70-70-75
D: 35s-20s-20s
Before I could BARELY make 20s (thumbs up sign)
Pistols
Lets get a handstand off the wall first...
A1: 175,185,195,205
ReplyDeleteA2: 6 each set
B: All at 205
C: All at 155 (75%, no reps missed)
D: 55 seconds, 20 seconds
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Handstand work, and also worked on the gymnastic kip
A1. Push Jerk - 105, 115, 125, 125 (failed last rep),115
ReplyDeleteA2. Strict Pull Ups 6, 6, 6, 6, 4 tried to do strict chest to bar, couldnt quite pull to chest but got chin higher over bar
B. Snatch 1st Pull @ 135
C. Snatch - 95, 95, 95, 100
D. L-Sit - 40sec, 20 sec, 15sec
Worked on pistols and was able to handstand walk for the first time!
A) 175/5, 175/4, 185/2, 185/3, 195/4
ReplyDeleteB) 205
C) 155, 155, 165, 165
D) 25-25-23-2
Pistols on the right foot were good, still coming up on my toes on the left
Handstand walks: need work on foot positioning
This comment has been removed by the author.
ReplyDeleteA1)110, 110, 115, 115, 120
ReplyDeleteA2)5,5,5,5,6 with purple band (should've done 6 every round)
B)120
C)85, 85, 90, 90
D):30, :25, :20
Cashout - did 1 min alternating Pistols, 1 min hsw practice. getting better at the hsu!
A1. PP= 95/105/105/110/115
ReplyDeleteA2. Strict PUs- 5 sets of 5 with 20 lb chain
B. Snatch pull- all @ 110
C. Snatch - 75/85/85/85
D. L-Sit- 30/30/15
10 min of pistols (trying to do them without holding foot) and handstand walks (not very successful)
A1. Push Press – 4,4,4,4,4
ReplyDelete= 115-125-135-145-150
A2. Muscle Ups 5×2-6 r: 2m
=1-2-1-1-2
*My left arm comes up before my right arm...muscle deficiency most likely... this is very frustrating*
B. Snatch pull to knee 3-3-3-3 *build from last week*
=155-155-165-165
C. Snatch – 4x 1.1.1 (r:15s b/t singles) r:2m (65-75%)
= 95-105-115-115
*snatches felt a bit off today*
D. L-sit – accumulate 75s
30-20-9-10-6
Cash out
Pistol work - my right leg sucks at doing these. my left one is better...
Hs walk work - walked halfway across the gym and further with all 3 attempts done
A1. 135, 155, 165, 170, 175
ReplyDeleteA2. Made 2 attempts at MU Needs a lot of work / 5 Strict Pull Ups X 5
B. 135, 135, 155, 155
C. 95, 95, 95, 95
Felt a little better with the Snatch today. Still needs a lot more work, so I will start taking the Oly class.
D. 20, 20, 20, 15 - Have to remember to breath with exercise. I noticed I was holding my breath. Once I started controlling my breathing it felt a little easier.
Cash Out:
Pistols Felt great. Was able to get full ranger of motion. Now I need to focus on speed.
HS. Was able to get up into a handstand and hold it for a few seconds...about 5 - 7 seconds.
A- 95/1,1; 105/1,1; 115/1,1; 120(2)/1,1; 120(3)/1, 1
ReplyDeleteB- 110
C- 75, 85, 95, 105(1)
D- :58, :17
Did singles on MUs to not push elbow. Wrapped it on snatches and felt more confident throwing the bar back.
Saw Dana's post on the freestanding HSPU and tried it tonight and got it! Tight core is key. :-)
A: 165-4, 175-4, 175-2-1-1, 185-2-1-1, 185-2-2
ReplyDeleteB: 185 all sets
C: 135 all sets. All sorts of problems with search tonight. Couldn't pull it all together.
D. 25-20-15-15
Tried and got my 1st at temp at HOW
*Elbows hurt doing MUs when I got to the dip position. Chalking it up to not doing any MUs in a couple weeks
Search=snatch
DeleteHOW=HSW
A1: 155 165 175 185 195
ReplyDeleteA2: Strict Pull-ups 8 each round
B: 185 all sets
C: 100 115 115 115
D: 1*15sec 6*10sec
A1. 165, 175, 185, 195, 205
ReplyDeleteA2. Muscle up- 6, 4, 6, 6, 10 UB
B. 175
C, 115 all sets. failed once in each set
D. 50 sec, 25 sec
26 tempo pistols, almost HS walked a full lap around the gym
A1. 165, 175, 175, 185, 175
ReplyDeleteA2. 6 Muscle ups unbroken each round. Got a nasty rip on my right palm in the process.
B. Clean pulls at 185
C. All snatches at 135. Felt good, form was good. Failed two b/c I caught too forward.
D. Did Sets of 20 seconds with 90 degree posture.
E. Did handstand walks. Able to walk halfway across gym floor, though not my PR.
A1 - 85, 95, 105,105, 110
ReplyDeleteA2 - 4, 4, 5 (4 made it all the way up), 5 attempts 4 made it up, 5 attempts 2 made it up
B - Snatch Pull 105#
C - Snatch - 65, 65, 65, 75 - my shoulders were pooped, the last set was not my best, but I did a couple extra at 75 to end on a good note
D - 31 sec, 30 sec, 15 sec
E - did a couple HSWs, wasn't my best walking, but was able to hold the handstand well.
A1. 85, 95, 105, 110, 110
ReplyDeleteA2. Strict Pullups: 5, 6, 6 5, 6
C. Snatch 1st pull @ 105
D. Snatch Clusters: 65, 65, 65, 75 *these Did not feel the best. I think I've reached some plateau here, my snatch needs remedial help*
E. L-sit: 30, 30, 15
-Cash Out: focused on handstands since I need tons of work here. Focused on nicely kicking up and bringing my feet away from the wall to hold free standing.
A1/A2 - 135/6, 135/5, 145/6, 145/4, 150/5
ReplyDeleteSnatch Pull - 155, 165, 170
Snatch - 95, 105x3
LSit - 75s Broken
Cash out was fun, first unassisted pistols. More efficient and better balanced handstand walks.
Push press 75, 75, 85, 90, 90
ReplyDeletePullup (assisted) 4,4,4,4,4
Snatch pull knee, 85, 95, 95, 95
Snatch 35# worked on form
L sit 5, 10, 10, 10, 10, 10, 10, 10
Cash out
12 pistols with a plate and on a ball
Practiced wall walks and walking 3 steps to the right and left each time did thia for 10min