After Watching this weekends Oly comp I was pleasantly surprised with everyone's progress. Nonetheless we all still have a lot to work on. PLEASE stick to percentages, and don't choose weights for the OLY lifts that you are missing over and over. The point is to make these lighter 60-80% lifts money so that when we test and go heavy you guys will be firing on all cylinders.
A1. Front Squat @ 32X1 3,3,3,3,3 (build from last week)
A2. Strict Ring Dips 5 x 10-12 rest 2 minutes (Girls 5-7)
B. Clean Pull @ 110% max clean - 3, 3, 3, 3
C. Hang Clean - 3, 3, 3, 3 (build from last week)
D. Reverse Hyper - 4 x 10 @ 50% of 1RM Back Squat (Glute Hame Raise 4 x10)
Cash Out:
20-40 strict hspu
*coaches notes*
Clean Pull - Pause at the 1st pull position for 1-2 seconds, then finish the pull through full hip extension
Mobility @ home
ReplyDelete*front squats and cleans demand it*
A1. Front Squat – 5 x 3 @ tempo 32X1
A2. Ring Dips – 5 x 10
Result:
185 lbs, 10 dips UB
195 lbs, 10 dips UB
195 lbs, 10 dips UB
205 lbs, 7+3 dips
215 lbs, 6+2+2 dips
*took typical time to get warmed up on squats, but then went heavier than I’ve been going during regular classes–so that’s real progress, had good form, too; and my big progress on dips continues–never could have gotten 10 UB before–yay me!*
B. Clean Pulls - 2 second stop @ knee, then through to the hit – 4 x 3 @ 110% 1RM
Result: 255 lbs
*hurt a bit after the deadlifts yesterday, but these went well – this is not my problem area*
C. Hang Cleans – 4 x 3
Result: 185 lbs for all sets
*these ARE my problem – this should be light, but I’m so slow with my the hips and elbows getting through so I make my life unnecessarily difficult–elbows dropped far on the 3rd rep of 2nd set–didn’t allow that to happen on 3rd set*
D. Reverse Hyper – 4 x 10
Result: 180 lbs
*first time on machine; first set was a waste, as Alex told me I was doing them wrong (flexing at wrong point), rest were fine; these seemed quite easy @ 180 lbs, but didn’t want to risk going to heavy on first go*
Cashout: 21 handstand pushups [sub: linked red bands hanging from the rig]
*hard to tell if I’m getting better; I may suck slightly less than I did when I did them 3 days in a row last week*
248 Days
Front Squat - 135, 140, 140, 140, 145
ReplyDeleteStrict Dips - 7, 5, 5, 5, 5
Clean Pull at 195
Hang Cleans- 125, 145, 155, 165
4×10 GHD
30 strict hspu with one an mat and 10lb plate
A1: 245,265,275,285,300
ReplyDeleteA2: 12 reps each w/26lb kettle bell
B: All at 335
C: 205, 225, 235, 245 (all reps felt awkward as hell)
D: all with a 15lb plate
+
Cash out: 27+13
1. Front Squat @ 32×1 – 5×3
ReplyDeleteA2. Strict Ring Dips 5×10-12 r:2m
=165/12, 185/12, 185/12, 205/12, 215/12
Felt heavy at the end. 215 was good to end
B. Clean Pull @ 110% Max clean 4×3
=235
C. Hang clean @ 4×3
= 165-175-175-185
-happy to hit 185
D. Reverse hyper – 4×10 @ 50% 1RM BS
= 180 (supposed to be 150)
Cash out: 30 strict hspu
did these in sets of 5, then the last 5 split it in 3-2. I did these after work, the above I did before work (didn't have enough time to do the cash out in the AM)
A1. 195, 195, 200, 200, 200
ReplyDeleteA2. 10, 10, 5/5, 5/5, 5/,5
Felt really good with the RD. First time I was able to get 10.
B. 185, 185, 185, 185
C. 155, 155, 155 (Failed), 155 (Failed)
Failed twice. I felt a pain in my front right shoulder.
Need to get my elbows through quicker.
D. 180
A1) front squat: 115,125,135,140,140
ReplyDeleteSquats felt good, could've gone up but elbows felt like they dropped a bit so tried sitting in squat longer on last set
A2) 6-7 dips each time with purple band, last 2 rounds got 1 strict.
They are getting there!!
B) clean pull: 140 lbs
C) hang clean: 95,100,105,110
For 110 got 2 bc I lost my grip.
Crazy how the hang eels better and more secure for me Ghana full clean... Why!!!! Oye
D) reverse hyper: 4x10- 120lbs
Went 15 lbs heavier bc Sandra has a heavier squat but changing those weights is a pain!
HSPU: 32
8 with one ab mat
Rest with ab mat and thin 10 lb plate
These felt tougher than usual!
Ghana is a type should be than hahaha
ReplyDeleteA1: 135, 140, 140, 140, 145
ReplyDeleteA2: 5, 5, 5, 5, 5
B: 175
C: 115x2, 120x2
D: 4x10
Cash Out: To floor: 6, 6, 6, 6, 5, 5, 6
A) 235/12, 235/12, 245/11, 245/10, 255/8-3
ReplyDeleteB) 295
C) 185, 185, 195, 205
D) 180
+
10-9-9-6-6
A1. 125-135-145-155-165
ReplyDeleteA2. 7, 7, 7, 7, 7
B. 165
C. 95-105-105-105 (really trying to work on technique)
D. 90
Cash out: to the floor-50 total. started in sets of 5-6. Ended with sets of 2-4.
*40 HSPU….not 50
DeleteA1. 205 215 235 250 275
ReplyDeleteA2. 10 10 10 10 10 1 0 . Ring dips are getting better!
B. 315
C. 185 205 225 240
D. 4 sets of 10
Cash Out - did handstand holds
A1: 225, 225, 235, 235, 235
ReplyDeleteA2: 12, 12, 12, 6-2-2, 6-2-2
B: 275×4
C: 175, 185, 185, 195...last set was the best, had more in me
D: 180
Strip HSPU: 9-6-7-5-6-6-1
A1. 225, 225, 235, 235, 235. Focused on trying to prevent left knee buckling a bit. Was playing around with different stances (wide vs. narrow)
ReplyDeleteA2. First three sets of ring dips unbroken. Then 8/4, and last was 6, 2, 2, 2.
B. All clean pulls at 305
C. 195, 205, 215, 225. Last one was a struggle but I got it.
D. Reverse Hypers at 180.
Cash Out - 10, 10, 5, 5,5,5
Day late but...
ReplyDeleteA: 195/10, 205/10, 205/10, 210/10, 195/6-2-2
B: 250
C: 170-180-190-200 (last set had to put on ground to regrip)
D:180
Cash: multiple attempts but didn't get a single one. One abmat = 1 two abmats 3 singles. 2 abmats plus 25lb plate 10 easy. This is the weakest thing I do. Or can't do.
I was sick Mon-Wed (and traveling for work), so I did a portion of this Thursday
ReplyDeleteA1: Front Squat: 128-133-138-143-143 *felt so weak
A2: Strict Pullups (bc rings were being used by the class going on), 6 each round