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Old 06-19-2012, 07:11 PM   #21
Emily Storey Record
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Re: emily's workout log

6/19 PM
class

DYNAMIC WARM-UP FOR THE POSITION:
hold on to the pull-up bar with each arm as long as possible
this was embarrassingly difficult. with my right arm i just slipped right off, and managed to stay on for MAYBE 2.5 seconds with my left.

dumbell strict press (have to remember to look straight ahead. and to breath...)
2X12kg,1pood,45lb,50lb, tried 55, got it on my right no way even close on my left. dumb. then tried to go to 52.5 but grabbed 1 k plates instead of the halfs so just failed again. ha.

metcon:
handstand walking 10' passes. amrap in 6 minutes
i got 3.
today was the first time tho that i was able to take about 2 steps when i kicked up about 35% of the time. and 2times i got 4 steps before ending up as a giant heap on the floor. progress...
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Old 06-20-2012, 08:45 PM   #22
Emily Storey Record
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Re: emily's workout log

6/20 PM
tabata this
pullups - 38
pushups - 52?
situps -103
squats - 99

squats were way slow from the beginning. both pullups and pushups felt good in the first 20 seconds. then they rapidly fell off. i wonder how much of this is mental...
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Old 06-21-2012, 11:16 AM   #23
Emily Storey Record
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Re: emily's workout log

6/21 AM
hybrid
shankle (the following, without letting go of the bar: clean deadlift, 2 hang clean pulls, 1 hang squat clean, 2 jerks). these were kinda fun.
progression went something like this, up to 74.
35,45,54,59,64,68,71,74
back squat
this is starting to feel a tiny tiny bit better. and i didnt go onto my toes till i realized i wasn't going onto my toes and it was getting heaver and i started thinking about it. also kept trying to think about pushing my lats up on the bar.
i think sets went something like this.
3X55,65,75,80,84
2X88,92,96,
1X100 (pr)
100 actually felt ok, but then sammy said i barely got below parallel. so have to keep working on the depth.

metcon:
5 min amrap
5 kettle bell snatches each arm (1 pood), 10 seconds L-sit (i did tuck sit). i think i got 4 rounds + 10 KB snatches.
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Old 06-21-2012, 05:42 PM   #24
Emily Storey Record
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Re: emily's workout log

6/21 PM
class
bridge work. slowly getting better. would probably be even better if my hamstrings didn't cramp every time i tried it off a box.
snatch
53,73,83,93,103,108,113,115,118,120,123,125,128,13 0. finally got 130 after a couple of fails. it wast pretty or a full squat (i think the squat went away at around 115 or 118). have to keep working on that. and thinking about speed after the pull. but thank u erin for letting me try 130 a couple of times!
metcon:
double unders and kettle bell swings
60 double unders
50 american KB swings (1 pood)
40 DU's
30 american KB swings
20 DU's
10 american KB swings
5:40
went unbroken on all the swings. did 58 unbroken DU's so tahts better. but then after the first set of KB swings my arms (and grip) were real tired and so i had to do DU's in sets of 10. and then i started only getting 8 at a time. have to keep working on those fatigued. but it felt like i was failing them b.c of my arms and not my legs even tho i'm sure it was both.
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Old 06-22-2012, 07:44 AM   #25
Emily Storey Record
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Re: emily's workout log

6/22 AM
class
MU practice. this is just starting to make me real frustrated again. i feel like im missing something, but i think really it is just a higher swing with my hips. i think i came pretty close one time today and didn't follow thru w my shoulders at the top

metcon
“McCluskey”
3 Rounds for time of:
9 Muscle-ups (i just did attempts. which really was just hip swings)
15 Burpee Pull-ups
21 Pull-ups

in 20 minutes i got thru 1 round and 7 burpee pullups.
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Old 06-25-2012, 09:14 PM   #26
Erin Davidson
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Re: emily's workout log

Hey

Try a lower box for the bridge if your hamstrings cramp. Also, the fact that they're doing that correlates with your awesome DL so BE GRATEFUL.

Also, Tabata This is just that awful. We will be doing it soon. The pullups and pushups are what I would expect... the situps are right up there too... the squats however - don't think I'm insane... but your score should be a little higher. THOSE are mental (IMHO).
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Old 06-25-2012, 09:52 PM   #27
Emily Storey Record
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Re: emily's workout log

thanks erin. and i know your right about the squats. sigh.

6/23-6/25 (beginning of downloading week)
active rest, mostly hiking, playing around outside
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Old 06-26-2012, 07:07 PM   #28
Emily Storey Record
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Re: emily's workout log

6/26
10 minutes on the minute 3 box jumps. started at 20" worked up to 24" + a 15 lb plate. trying to keep them faster rather then higher

10 minutes on the minute 5 kipping pullups. did body weight first 3 minutes, then did + 10 pounds. tried to keep them fast, but towards end couldn't keep grip for all 5in a row did 3 then 2, and on last one i think i had to go to singles.

10 minutes 30 sec on, 30 sec off row. first 5 min i got around 144-146 m, then dropped off to about 135, and couldn't get it back up to over 140 m the rest of the time. total distance was about 157X
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Old 06-26-2012, 08:06 PM   #29
Erin Davidson
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Re: emily's workout log

Just so it's clear - the individual reps should be fast - not necessarily the entire time it takes to complete the set. So, for instance, the box jumps could have been higher if they felt good - not necessarily faster (tho - I don't think that case a little skill work hurts). Just my 2 cents!
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Old 06-28-2012, 07:34 AM   #30
Emily Storey Record
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Re: emily's workout log

oh, ok thanks. i thought maybe all 3 were supposed to be fast in a row.

6/28
croga in the am. sadly was unable to make it back to gymnsatics in the pm

6/29
am
power snatch. worked up to 55. tried 57 a few times but couldnt get it. hips were not all there today - still have to focus on that all the time
back squat 3X55,65, 75 - failed on my 3rd one here probably just due to lack of focus. 2X80.

*might* try to go back tonight to to the 12 minutes of hang power cleans. just didn't feel like it would have been productive to do them right after this morning tho. sigh. should also probably play on the rings or do something upsidedown
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