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Old 11-20-2012, 11:57 AM   #881
Rachel Baratz
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Re: Rachel's workout log

Thanks, Mike!

11/20/12 (already quite sore from yesterday)

Skill

High hang snatch to hang snatch complex
35
45
50
55

Feel like I haven't snatched in forever. Like I'm starting over, which probably isn't a bad thing since my snatch is terrible.

Metcon
5 rounds
15 American KB swings (2/1.5)
15 V-ups
15 Goblet squats (2/1.5)
15 min cap

14:10 rxd

This was unbelievably brutal. First of all, 1.5pd is just flat out heavy (just under 1/2 BW.) I got through the first round unbroken but absolutely could not convince myself to do so for the remainder of the rounds. I thought the V-ups would feel more "rest-ish" than they did, the goblet squats were torture, and it took a lot of rest between squats and swings to convince myself to pick up the KB and have confidence that I could actually get it over my head again.

B-R-U-T-A-L.
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Old 11-21-2012, 05:25 PM   #882
Rachel Baratz
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Re: Rachel's workout log

11/21/12

Strength
Push Press/Split Jerk complex
2 push press, 2 split jerk
warm up - 33#
53
68
78
88 (second jerk was stronger than the first)

The push press is obviously the limiting factor. I actually think I have a lot more in the tank here, but I'm a bit of a wuss when it comes to the push press.

Metcon
15-12-9
Ring dips
Lateral box jumps (24/20) - STEP DOWN
Then rest 2 minutes
AMRAP 2 minutes double unders

4:30 rx'd then 138 double unders

I was really scared of the lateral box jumps at first since I've never done them (I missed the recent metcon where we used these.) They weren't as bad as I thought they'd be. Did the first set of ring dips unbroken (definitely a PR) but then was down to 3s, 2s, and singles pretty quickly in the second and third rounds. Double unders made me nauseous.
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Old 11-26-2012, 07:43 AM   #883
Rachel Baratz
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Re: Rachel's workout log

11/22/12

Metcon

Running Grace (135/95) - scaled to 73#
400m run
6 reps C&J
400m run
6 reps
400m run
6 reps
400m run
6 reps
400m run
6 reps

18:55 - this was tough!


11/23/12

Strength

Standing Lynne
5 rounds of max reps strict press (75% max)/strict pullups - used 58#

10/10
8/8
6/6
4/4
4/4

Metcon
Tabata Row
759m


11/26/12

Strength

Back Squat x 3
83x3
113x3
133x3
148x3

Then 3 sets of 3 at 90-95%. Used 90% (133#) Working on left leg single leg holds and squats in between sets to try and fix this shifting that I do to my right leg when it gets heavy. I feel like my squats have gotten significantly worse over the past 2-3 months. This shifting weight is MUCH more pronounced than it has ever been.

Metcon
21-15-9
SDHP
Front Squat
Bent over row
Push Press
(75/53) - use a weight that will keep you FAST.
10 min cap

Got through 7 SDHP of the round of 9. 53# is heavy for me, esp SDHP And Rows. Erin had me use 53# even though it was heavy-ish, because this is exactly what I need to work on. I had no fight in me when it felt heavy...sort of "let the barbell win." Definitely could have pushed harder through this. Lesson learned.
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Old 11-29-2012, 11:28 AM   #884
Rachel Baratz
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Re: Rachel's workout log

11/27/12

Strength

High hang snatch - hang snatch
35
45
50
55
60

These definitely felt better than last week. Learning the cue "pull back."

Metcon
10 rds
5 hang snatch R (45/20)
5 hang snatch L
5 L pullups
12 min cap

7 rds + 2 pullups rx'd



11/28/12

Strength

2 push press - 2 push jerk comples
43
43
63
73
83 (felt light but tweaked my right hamstring on the first jerk for some reason - so I stopped there.)

Metcon
30 manmakers for time - used 20#
9:57

This was brutal - the pushups were the hardest part for sure.


Then the Stache Showdown at 6:30pm with Kate.
First event
7 min for max barbell turkish get up - did not have to get back down
worked up to 45 then failed 50 a bunch of times (shoulder was just flat out fatigued - probably from the manmakers.)

Second event
AMRAP 7 min
Tire pull 20 feet with 100# plate inside then buddy carry back. So I pulled, Kate pulled, I carried Kate, she carried me.

Got through 7 full rounds. This was TORTURE. That thing was ridiculously heavy.

Quads were on fire and felt like I had deadlift back after that workout, although I feel fine this morning. EXCEPT - shoulders are on fire from the manmakers.
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Old 11-30-2012, 07:01 AM   #885
Rachel Baratz
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Re: Rachel's workout log

11/29/12
Rest

I never take rest days during the week, but after Wednesday, I decided a rest day would be a good idea.

11/30/12

Strength

Lynne with Rings
5 rounds
max reps ring dips, max reps strict pullups
12/8
8/6
8/6
6/4
5/5

Pullups were actually the hardest part of today...which is NEVER the case. Felt like I had no pulling strength at all. Ring dips went better than expected given that my shoulders are still completely fried from the manamakers (not injured, just REALLY sore.)


Metcon
3 rounds
250m row
25 DUs
5:22 rx'd

Rowing is so slow...even when I feel like I'm going all out. I should probably try to get to rowing class if I can.
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Old 12-03-2012, 08:28 AM   #886
Rachel Baratz
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Re: Rachel's workout log

12/3/12 - shoulders were KILLING all weekend (biceps tendons)

Strength
Work up to 80% of best back squat then EOMOM x 12 min do 2 reps
83x5
113x3
128x2
143x2x6

Really working on keeping myself from shifting all my weight to my right leg. We were allowed to go up to 90%, but I thought that staying at 80% would be better to work on form issues.

Metcon
8 minutes
Front Squat 5 reps at the start of every minute then AMRAP double unders in the remainder of the minute. Use 55-65% of max FS. I used 83#, which was 55%. I knew the clean would be the limiting factor, which it was.

Score - 201 DUs.

Got 70DUs in the first round, but then failed the clean in the second round until there were only a few seconds left - squeezed out 3 DUs in that round. I ABSOLUTELY need to be better at olympic lifting. My clean should be SIGNIFICANTLY higher given my current strength levels.
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Old 12-05-2012, 03:01 PM   #887
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Re: Rachel's workout log

Double Under MACHINE!!!!!!
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Old 12-05-2012, 03:14 PM   #888
Rachel Baratz
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Re: Rachel's workout log

12/4/12

Strength

High hang power snatch/hang power snatch
35
45
53
63 (F HPS)
63 (F HPS)

These were really really bad today.

Metcon
7 rounds
7 Amer KB swings (2/1.5)
7 box jumps (30/24)

6:43 rx'd

I stood in front of the box for a long time before my first jump in each round...I'm too scared to wipe out on a box jump, so I wait to make SURE I'll make it!


12/5/12

1 hour oly at noon with Sammy

Snatch
35x3
45x3
24kgx2
27x2
27x2
29x2
31Fx2 - completely changed - got in my head
29Fx2 - same as above
24x2 - back down to "easy"
26x2
28x2
30x1
30x1

This was an awesome session. My olympic lifting is REALLY unacceptably poor. I got some great new cues from Sammy that seemed to help for most of my reps.

"Rebend the knees and bring the hips to the bar rather than just stand straight up once the bar is above the knee."

"Keep the shoulders in front of the bar for as long as possible."

Metcon
50 thrusters at 70% of 2 push press/2 split jerk complex
Since I didn't do this strength session, I used my best complex from 2 weeks ago (88#) and did 63# for the metcon. (61.6# was rx'd.)

5:14 - sets of 10, 10, 5, 5, 5, 5, 5, 5. This wasn't nearly as bad as I was expecting.
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Old 12-05-2012, 03:15 PM   #889
Rachel Baratz
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Re: Rachel's workout log

Quote:
Originally Posted by Lindsay Brase View Post
Double Under MACHINE!!!!!!
Thanks, Lindsay!
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Old 12-06-2012, 12:23 PM   #890
Rachel Baratz
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Re: Rachel's workout log

12/6/12

Skill

Hang Power Clean
63x2
73x2
83x2

Didn't have a ton of time to work on this - good to get a few reps in.

Metcon
AMRAP 20 min
600m run
10 Hang Power Clean (95/65)
10 Single Leg Squats on each leg

4 rounds flat (had about 20 sec left but wasn't gonna head out for another run at that point.)

This wasn't as bad as I thought it would be. HPC were fast and light. I figured the SLS would be the hardest part (squatted to 1 white stool), but the runs were actually the worst. Also, it was interesting to come in with freezing cold hands and go straight to the barbell.
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