2011-10-13 - Elizabeth - sortof

21-15-9 reps for time of:Clean 135/95Ring Dips

Subbed 40# Muscle Cleans and pushups - down full plank, up from knees.

13:20

2011-10-6

As Many Rounds As Possible In 20 Minutes of:
45 Double-Unders
3 Hang Power Cleans 155/95
1 Push Jerk 155/95

The barbell couplet must be completed without putting the bar down. Any bailing before finishing the jerk nullifies that entire round. "Finishing the Jerk" means that the bar must be locked out overhead and stable for a 2 count before dropping it.
For example, if you perform 45 doubles, 3 Cleans and then miss your jerk you'll have to start over at the first double under again.

Subbed 20 KB swings for DU. Used a 25# barbell. Per Shane, subbed muscle cleans and push-press.

11 rounds + 3 KB swings

25# was too light. This workout was all KB swings, with the barbell movements feeling like a rest. Even with the light bar, though I got sloppy towards the end about keeping my knees out. Which was the reason Shane wanted me to skip the dynamic power moves. Bleah.

Clean practice

Complex: 1 squat clean, 1 front squat, 2 push-jerks

2-2-2-2-2-2-2-2-2

75-75-85-85-95-95-105-105-115

Fail

I totally blew this workout - chose a weight that was too high, and failed to notice that it specified squat cleans - so I did power cleans. My back hurt in a bad way afterwards - I was just stubborn and irresponsible.

A: Work up to a 1RM in the Snatch Grip Deadlift.

B: Perform as many reps as possible of Snatch Grip Deadlift @ 80% of 1RM

C: 30 Deadlift 135/95
15 Squat Clean 135/95
20 Deadlift 135/95
10 Squat Clean 135/95
10 Deadlift 135/95
5 Squat Clean 135/95

A: 255
B: 4 @ 200
C: 21-something (DNF) @ 125

The cleans were TERRIBLE. Just had a really hard time getting under the bar. Whatever technique gains I've made in this lift appear to have evaporated - really need to practice more popping and dropping.

2 PRs

3 short workouts today:

42-30-18
Double-under
21-15-9
Pull-up

4:59 (subbed 2pd KB swings for pullups, due to ab injury)

Work to a 1RM Clean

150# (pr)

Truly awful form, but it got there.

Run 1 mile

5:47 (pr)

4:59
150
5:47