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Old 06-12-2012, 10:44 AM   #11
Erin Davidson
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Re: emily's workout log

What Angie said. Also, muscle-up skill work tomorrow morning at some point?
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Old 06-12-2012, 01:23 PM   #12
Emily Storey Record
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Re: emily's workout log

6/11 PM
advanced oly
snatch
jim changed my set up. so lowered my hips, and push my knees out more, and a little wider grip. all to keep the bar closer. worked up to 50. felt ok but different. and i was just getting used to the old way so am trying to refeel it all again.
ended with 3 sets of 3 pulls at 50
clean and jerk
worked up to 76 and felt really good. tried 80. didn't pull hard enough so the clean was harder then it should have been and i failed the jerk. tried 2 more times, but couldn't even get the clean again.
ended with 3 sets of 3 pulls at 80, and one set of 3 at 90.


6/12 AM
hybrid oly
snatch work. kept working at 50. started catching it lower so thats good. i think my hips started coming up a little in the start tho.

snatch balance
this was horrible.
3x35, 3X35, 3X39,3X40 - failed here im pretty sure.

slotts press
this was even worse then the snatch balances. erin says my arms were tired but i think even if i was fresh i would have a really hard time with this soooo something else to add to the list
3X15, 17,19, 20
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Old 06-12-2012, 01:24 PM   #13
Emily Storey Record
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Re: emily's workout log

i could do it tm morning after the 7 class?
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Old 06-12-2012, 05:56 PM   #14
Emily Storey Record
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Re: emily's workout log

6/12 pm
class
wide grip hang w inverted grip. still painful, and still on a box

Hollow Rocks, 30 seconds. The Wall Assisted Handstand, hold for 30 seconds.

skill work - hand stand walking. no progress here.

metcon

AMRAP in 5 minutes: 7 Heavy Russian Kettlebell Swings (2/1.5 for rx’d), 7 V-Ups
think i got 6 rounds (maybe 7, im not sure) and 2 (or 4) v-ups

muscle up work. worked on the band hip thrusts, the band hip thrust to sit up transition, and then just the swing on the rings, trying to get hips to rings. felt o.k.
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Old 06-13-2012, 08:26 AM   #15
Emily Storey Record
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Re: emily's workout log

6/13 AM
class
single leg deadlift. sets of 5. worked to 1 pood, mostly so i could keep practicing balancing on my left leg

Halted Conventional Deadlifts
3X 115, 145, 175, 205. then did 5 sets of 3 at 205. mostly just hurt my grip.

metcon:
AMRAP in 10 minutes: 3 Single Leg Deadlifts (1.5/1 in non-working leg side – only 1 KB!) on each leg, 3 Burpees, 6 SLDL, 6 Burpees, 9 SLDL, 9 Burpees, 12 SLDL, 15 SLDL, 15 Burpees, and so on and so forth
i used 1 pood, got thru 15 rounds, and all of the SLDL's on both legs for the 18th round. should have rested less b.w burpees and starting SLDL's in all sets.

muscle up practice
i moved to the light band today and still felt ok. i *think* my hips are getting high enough, and my transition feels a little better. then worked on just the swing on the rings.

back squat
3X55, 3X 70,2X80, 2X 87. at the 87 i failed my 2nd one b.c i wasnt low enuf so i tried to go lower. then we just went back to 55 and worked on the bounce. which i started feeling so that is good. it is just soo much lower then i thought i needed to get. so i will keep practicing that when i squat
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Old 06-14-2012, 01:33 PM   #16
Emily Storey Record
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Re: emily's workout log

6/13 PM
quick group workout in the park. working in groups of 3, amrap in 12 minutes. one person running about 300m, one person box jumping (low height on the ledge by the fountain), one person doing pushups.
my pushups went to **** pretty quickly so thats kind of annoying. box jumps and run felt good but box jumps were pretty low.


6/14 AM
hybrid
snatch
2X35, 40,44,
1X 47, 49, 49, 50, 52 -i actually was able to fully squat snatch thsi which is a first so thats good.
tried working at 54 3 times, but kept failing. getting more comfortable pulling under the bar but it still scares me.

went back to 49 and did 3 sets of 1 there working on pulling under and snapping my wrists back even when landing in the squat. the good news is i didn't revert to power snatch. the bad news is its still wierd and uncomfortable. but i will keep trying.

front squat
3X55, 66
2X72, 76 81
1X 85, 89,93

i failed at 85 but then got it along with the other 2. and im starting to figure out how to get the bounce when it gets heavy. so thats good.

1000K row at 75%
im not sure what 75% of my row is. so i just focused on keeping my stroke rate at 25 or 26 till the last 100m
pretty sure my time was 3:42, altho it could have been 3:46
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Old 06-15-2012, 07:02 AM   #17
Emily Storey Record
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Re: emily's workout log

6/14 pm
class
bridge work in the beginning. it feels slightly less terrible then last week.
snatch work. started failing(/getting real frustrated) for the same reasons as the morning at 83lbs. erin had me then just go from the blocks. worked up to 98lb. focused on pulling under the bar faster and not moving my feet when jumping.

metcon
4 STATIONS, 1 minute at each station. For TOTAL max reps. 3 rounds total

Tire Drag (i used 90 lb) 30ft. (every length = 1 rep)
Box Jump (20)
Toes to Bar
Rest.

i got 106 reps. toes to bar are still super slow and i've lost the kip i found briefly a couple months ago. but this metcon was a lot of fun erin
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Old 06-16-2012, 05:39 AM   #18
Emily Storey Record
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Re: emily's workout log

6/15 pm
over head squat
5X75, 3X95, 2X115, failed on 2nd one b.c of coming up on toes. 2X115, 1X130,1X145, tried 160 and failed 2 times

muscle up work. don't feel any closer then last week. sammy says im still pulling with my arms. i can't figure out how to make my lats fire and pull down on the rings.

jackie
9:27
did the row in 3:40.
then did thrusters in 20,10,10, and 10 but the last 10 had too many breaks.
did pullups in 5,5,5,4,2,2,2,2,2,1

6/16
off
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Old 06-18-2012, 08:20 AM   #19
Emily Storey Record
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Re: emily's workout log

6/17
advanced class
warm up 3 rounds with a partner (tim h)
40 wall balls, 40 double unders, 40 american kettle bell swings (1 pood).
first round i did the DU's - and got them all unbroken which was nice. and we split the KB swings.
second and third round i did wall balls unbroken, and we split KB swings.

15 minutes on the minute every minute
squat clean into 2 thrusters - working on the starts for thrusters.
my weights were something close to this
95, 95, 105, 105,115,115,125,125,125,135,135,145 and failed my 2nd thruster,135,145,145

20 minute muscle up practice
still feel no closer then before

DT
5 rounds for time
12 deadlifts (105 lb)
9 hang power cleans(105 lb)
6 push press (105 lb)
8:22
i think my grip was the first thing to go. and my lungs probably.

6/18 AM
class
7 minutes on the minute close grip pullups. these felt REALLY hard today
3,3,2,2,2,1,1
front squat
5X103,3X133,2X163,1X183,1X193, failed at 203. stupid. again. still coming on my toes in the bottom. chris says i just loose everything tight in the bottom.

100 rocking hollows

more musle up practice
learned how to engage my lats. maybe this will help. i dont think my kip was as high today as it had been last week
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Old 06-19-2012, 08:33 AM   #20
Emily Storey Record
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Re: emily's workout log

6/18 PM
advanced oly
jim said we had to work on skill since i'm only there once a week.
snatch - worked up to 52. power snatched it a couple times till jim said he'd make me OH squat it if i did that again. so i squat snatched it. still could get lower tho. but at least now i know i can. hopefully i can remember that on thursday...
then i went back to 47 and did 2 quality reps there.
also the metaphor jim used for the pull and getting under that i kind of like, is the pull is like throwing a ball in the air. so pulling the bar high enough it hangs long enough for you to get under it.

clean (no jerk tonight)
worked up to 80. tried 82 3 times, and just never got under the bar. stupid. need to get over my dislike of squats. i've been stuck at the bottom before and its easy to dump out so im not sure what my problem is

back squat
worked up to 2X93. they felt better then the previous set of two i did at 89. not sure why, i was thinking about engaging my lats during them to help push up on the bar. will try to keep thinking that.


6/19 AM
hybrid
clean and jerk
worked up to 80. failed a few times on the clean. then failed on the jerk. then finally got both the clean and jerk in one lift! the clean's felt better.

clean pulls
3X80, 2X85, 2X90,2X90. these didnt feel as good as they had in the past. they always feel funny to me, but i think i've gotten better pulls before.

sotts press.
once at the bottom with just the ladies bar. then erin just had me do snatch press. 4X3. with just the ladies bar. ughhhhh

2 rounds (was supposed to be 3 but i ran out of time)
3 turkish get ups each arm, (1.5 pood - sloowwww)
6 rope pullups
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