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Old 04-05-2011, 06:57 PM   #221
Emily Maisannes
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Re: Emily's workout log

I know, I'm horrible about logging.

Dead lifts:

95x10
135x5
145x5
170x15

3 rounds of:
10 barbell step ups at 65 pounds onto a 20" box
5 ring dips (first time I've ever done more than one unassisted, but these were still all singles)
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Old 02-10-2014, 07:23 PM   #222
Emily Maisannes
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Re: Emily's workout log

After a torn disc in my neck, having another coach pass away, two consecutive foot injuries (unrelated to training), losing access to a CF affiliate, and a whole host of other excuses, it isn't like starting all over, but I'm not where I was by any means. I am, however, back in an awesome affiliate and having a good time again. I've lost a lot of ground, but I'm way stronger than where I was in 2009. I still remember the first day I squatted 100 pounds and how thrilled I was. That still is a cold warm up weight.

So I figure it's about time to start logging again. The only way to know my progress is to track this s***.

KB swings (1 pood)
OH lunges (25 lb bumper)
Pull ups (green band, FML)

30 seconds of work, 30 seconds of rest for four rounds
17, 18, 18, 18
10, 12, 14, 14
8, 8, 5, 5
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Old 02-11-2014, 07:11 PM   #223
Emily Maisannes
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Re: Emily's workout log

Shoulder press
3 sets of 8 @ 50

High bar squat
3 sets of 6 @ 135

AMRAP in 15

20 wall balls @ 8
15 box jumps @ 20
10 plank to push ups

3 + 28
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Old 02-19-2014, 06:05 PM   #224
Emily Maisannes
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Re: Emily's workout log

(From yesterday)

Front squat

10 @ 45
10 @ 45
5 @ 65
3 @ 95
2 @ 115
1 @ 135
1 @ 140
1 @ 145
F @ 150

Erg 1 minute, rest 6 minutes for 3 rounds

275 m
269 m
265 m

(From today)

Bench press

10 @ 45
5 @ 55
3 @ 65
1 @ 75
1 @ 85
1 @ 95
0 @ 105
0 @ 100

AMRAP in 8 minutes

Wall balls @ 8 lbs

98 reps
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Old 04-28-2014, 04:22 PM   #225
Emily Maisannes
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Re: Emily's workout log

District CF wasn't close enough to make it sufficiently convenient to make it more than twice a week, so as luck would have it, one of my favorite CFers opened an affiliate right down the street! It's a brisk 15 minute walk. Woot! So after a month of wallowing in CFless land...

Warm-Up
2 Rounds of
30 Jumping Jacks
15 Squats

then,

2 Rounds of
10 Spider lunges
10 Scorpion
10 Dolphin Push-Ups

then,

2 Rounds
30 Jumping Jacks
15 Squats

Met Con 1
AMRAP 12 Minutes
8 DB Hang Squat Cleans, 25 pounds
8 Burpees
16 Lateral Hops (over and back = 1rep; jump over DBs laid end-to-end, or a resistance band)

Score: 3 rounds + 8 reps

REST 4 minutes

Met Con 2
AMRAP 6 minutes
12 V Ups
12 Jump Squats
12 Windshield Wipers (over and back = 1rep)

Score: 1 round + 24 reps
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Old 04-29-2014, 04:58 PM   #226
Emily Maisannes
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Re: Emily's workout log

Warm-Up
2 Rounds of
20 Jumping Jacks
10 Supine scorpion
20 Mountain Climbers
10 Hips to Wall
20 Squats
10 Scorpion

Deadlift
1 x 10 RDL @ bar only
1 x 5 @ 35%, 85
1 x 5 @ 50%, 115
1 x 3 @ 65%, 155
1 x 3 @ 75%, 175
1 x 3 @ 80%, 185
4 x 3 @ 85%, 205

Finisher
3 Rounds, NFT, of
5 Strict Toes-to-Bar (scale to strict knee raise)
10 DB RDL, 40's
20 star side planks, alternating
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Old 05-02-2014, 04:08 PM   #227
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Re: Emily's workout log

Warm-Up
3 Rounds of
15 Jumping Jacks
5 PVC Dislocates
15 Dumping Jacks
5 PVC OHS

Prep
1 x 1 Snatch (3) Pause extension + 4 Snatch Hang Hi Pull (bar only)
1 x 1 Snatch (3) Pause extension + 3 Snatch Hang Hi Pull (65 pounds)
1 x 1 Snatch Hang Hi Pull + 2 Power Snatch (65 pounds)

Workout
6 Rounds
2min AMRAP of
30 Double Unders*
15 Power Snatch (53)
2min Rest

Result: 3 rounds
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Old 05-05-2014, 03:57 PM   #228
Emily Maisannes
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Re: Emily's workout log

Warm-Up
2 Rounds of
5 Inchworm-in-Place
10 Supine Scorpion
5 Hanging Scap Retractions
10 V-Ups

Strength (20 minute time cap)
7 x 5 Pendlay Rows (75, 75, 75, 85, 85, 85, 95)

then,

4 Rounds of
1 minute max strict ring rows (7, 6, 6, 7)
1 minute Plank hold

Finisher
2 Rounds, NFT, of
10 Powell Raises/side (7.5)
15 Band Pull-Aparts
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Old 05-07-2014, 05:59 PM   #229
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Re: Emily's workout log

Warm-Up
3 Rounds of
10 arm circles each direction
10 push-ups
5 hanging scap retractions
10 wrist circles/direction
10 supine scorpion
5 dolphin pushups

Mobility
2 x 1 minute Partner Bully stretch each person

Skill Work Ring Dips
3 x 1 Jump to Stabilize (hold up to a 5-1000 count)
1 x 3 Unsupported Negative
3 x 3 Feet Supported Strict Ring Dip (12 box; legs straight for more difficulty, bent for easier)

Met-Con
3 Rounds of
AMRAP in 3 minutes of
5 Ring dips
5 Knees to elbows
Rest 3 Minutes
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Old 05-14-2014, 05:01 PM   #230
Emily Maisannes
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Re: Emily's workout log

From yesterday:

Warm-Up
3 Rounds of
10 Pause Squats
10 Band Pull-Aparts
10 Alt Lunge and Twist
10 Hips to Wall

Prep
1 x 10 Snatch Grip RDL w/ Bar
1 x 3 Snatch Grip DL to knees* + 3 Snatch Grip DL (95)
1 x 2 Snatch Grip DL to knees + 2 Snatch Grip DL (135)

Strength (30 minute time cap)
6 Rounds of 3 Snatch Grip Deadlift, alternating between the following core movements after each set of DL:
A) 12 Toe in Ring Pike ups (after sets 1, 3 & 5)
B) 10 Band Pallof presses/side (after sets 2, 4 & 6)

NFT, 95 pounds

From today:

Warm-Up
2 rounds of
30 Jumping Jacks
20 Squats
10 Plank-to-Squat

then,

2 rounds of
10 PVC Dislocates
10 Spider Lunges

Prep
1 x 3 Hang Hi Pull + 3 Front Squats + 6 Strict Press (bar only)
1 x 3 Hang Hi Pull + 3 Front Squats + 3 Push Press (55)
1 x 2 Hang Hi Pull + 2 Hang Squat Clean + 2 Thrusters (65)

Strength Cluster
20 minutes to work to max training weight cluster (squat clean to thruster), 90, failed 95

Met-Con
4 rounds of
2 minutes ladder* of
Cluster (75)
Burpee
2 minutes Rest

6 rounds, 4 reps
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