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Old 07-05-2012, 06:06 AM   #31
Emily Storey Record
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Re: emily's workout log

6/29
class
MU work. still no progress here. sammy says to work on levers on the bar so i can practice w my lats.
metcon:
The Chief
Max rounds in 3 minutes of: repeat 5 times, 1 min rest b.w each round
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

5,5,4,4,3

6/30
nothing, i got very sick the night of 6.29 and didn't end up feeling back to 100% till tuesday.

7/1
advanced class
10,9,8...1
sumo deadlift high pull 55lb
pushups
snatch 55lb
pullups
american kettle bell swings 1pood
burpees

this was awful. and i finished in something like 34 minutes and something. i had a really hard time stringing the snatches together, but half way thru erin said to always at least do 2 in a row, so i tried that.

7/2
AM - class
front squat
135X5, 155X3, 175X2, 185, 195
tabata wall balls - got 73. one round i droped down to 7, and a few were at 9

PM - advanced oly
snatch work - worked up to 59. tried 61 a few times but failed. 59 felt better then it did before tho, and im starting to be able to catch it lower too.
clean and jerk - worked up to 76, failed the jerk. tied to just clean 80 and racked it but coudln't get up.

7/3
hybrid
snatch off the blocks
just worked up to 45. changed my start a little with the cranking of hte elbows to be tighter. it seems to help i will keep trying it. worked on landing as fast as possible - sucking my knees to my chest immidiatly after the jump.
clean doubles
worked up to 75
metcon:
3 rounds of 2 min on 2 min off
double KB presses
double KB swings
i used 1 pood. these were really awkward and hard.

then i back squated but only briefly. worked up to 81 i think. still have to remember to keep my chest up and weight on my heels and go for the depth.

7/4
off
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Old 07-05-2012, 06:41 PM   #32
Emily Storey Record
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Re: emily's workout log

7/5
class
hang snatch
worked up to 2X 108
not the prettiest, but working on landing low AND still finishing big.
metcon
30 toes to bar for quality. just got them as high as i could (not to the bar, obviously). still thinking about using my lats.
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Old 07-07-2012, 03:12 PM   #33
Emily Storey Record
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Re: emily's workout log

7/6
AM
class
MU work. same old sh*t
cindy
15 rounds, 7 pushups. the pushups went for me very fast today, like in round 3.

afternoon:
snatch work
mostly just worked on form. worked up to 54, and just power snatched it at the end b.c i failed about 7 times attempting to get under the bar. ended with a double at 50. one time i think i squat snatched it right, where i didnt jip the pull, but then of course fell in the bottom. it def felt good till i fell. hopefully i can start to feel that more often so its more in my brain.

7/7
in good news tho, my lats are wayyy sore from cindy. so maybe i'm using them more on pullups now.
advanced class
attempted a few muslce ups. then just practiced the swing more, so i would stop pulling with my arms.
played around with med ball throws from the GHD. this was kind of fun.
10 min on the minute rep 3 snatches.
65,65,65,75,75,75,85,85,85,95
this was hard. repping snatches is hard. at one point erin told me to start going faster. and i was able to i just had to think less and my form was worse but i think thats ok for this. the 95 i didn't rep, i dropped each one. stupid.
farmers carry. did some passes with 90lbs on each handle. this was fun
2 rounds for time, 1 min at each station
double KB push press 1 pood 20,20
american KB swings 1.5 pood 20,20
GHD situps 17,16
box jumps 24" 16,14
rest
total - 73,70
the box jumps were harder then i thought they would be, wasnat able to rep them at all.
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Old 07-08-2012, 07:39 PM   #34
Emily Storey Record
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Re: emily's workout log

7/8
oly
meh. one of those days where it feels like you have to fight for every kg
snatch
focused on the finish. pulling with my fists. jim had me fail backwards on purpose once so i would see it was fine, which it was. so i should just let the bar go back there and fail if i can't catch it...
35,40,44,47,50,52,54,56,58
jim says i had a "partial squat" at 58 so he let me try 60. almost had it the first attempt, not so much the second attempt.
clean and jerk
worked on a shorter more powerful dip for the jerk
45,52,57,62,66,70,74 - failed the jerk here, it went forward
failed a clean at 77, then got it. then went back and did one clean and two jerks to work on that
55,60,64,67,70. the 2nd jerk is always better then the first. just like in hybrid a few weeks ago when we did something similar.
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Old 07-09-2012, 11:26 AM   #35
Emily Storey Record
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Re: emily's workout log

7/9 am
MU practice
still no good. but did figure out where to put arms after swinging to hips. but my wrists dont turn. erin says if i swing hire it might just be ok and i'd get it...
oly
snatch
2X35,40,44,47,50,52
1X54,56,failed 58 behind
clean (no jerk)
2X52,57,63,68, 71 - missed my 2nd rep here - dumb
1X74,77, 81,84, got under 86 but couldnt stand up
it was good to get close to 85 again tho.
i have to squat more.
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Old 07-10-2012, 07:02 PM   #36
Emily Storey Record
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Re: emily's workout log

7/9 PM
class
front squat
3X95,2X125,1X155,175,190, failed at 200
metcon:
30 pistols each leg. didn't time myself, there's no point. and i think this was for quality anyway. they are better. but left leg still sucks. altho last time i did this, i pretty much did two attempts for every good one on my left, this time the ratio to failed attempts/sucess was much better.

9/10 am
hybrid
clean and jerk
2X45,52,60,1X67,72,76,78 - 78 i finally got right and it felt so easy to get up.
tried 80 3 times. 1 and 2nd got the clean (slowwwly) and just missed the jerk. close, but not close enough. 3rd time i ddint even stand up from the clean
snatch pulls
45,50 or 55, 65, 70, 75. did 4 sets of 2 at 75. focused on keeping my chest up at the top of the finish and using my hips
front squat
started at 45, worked up to 76. did 3 sets of 3 at 76. they all felt hard. keep working on keeping my chest up at the bottom and staying on heels.

7/10 pm
class
handstand practice
sammy showed me a different way to kick up(ie to get myself lower to the ground so i dont have to kick as hard, then i might have more control once im up there.so played with that a little)
single arm press
3X25,35,45,50
tried 55 and couldnt event get 1. tried 52.5 and got one each arm but then failed.
metcon
5 rounds for time 7 pushpress 75lb, 7 chest to bar
4 min
on the first round i strung all my chest to bars together which was exciting b.c ive never done more then 2 in a row. but then on the 2nd round, i did 2 in a row, then singles for the rest of the time. sigh. baby steps.
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Old 07-13-2012, 09:20 AM   #37
Emily Storey Record
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Re: emily's workout log

7/11
croga in the AM
7/12
AM
MU practice
oly
snatch. for 2 hours. started in slow motion .haha. then jim had me work off the blocks to work on pulling under the bar instead of diving under. then back to the flor. worked up to 54 and got under it pretty good, tried 56, got it, but not really under it. went back to 50 and did 1 failed rep, 1 good rep.
back squat
3X55,67,75,
2X82,86,91
1X96 but not low enough. failed on 2nd attempt.
then went back to 75 and worked did 3 sets of 3. then did 5 at 55 to practice getting the bounce.

PM
slow short run. about 20 minutes

7/13
AM
class
MU work. nothing good came of this. sammy says my swing is high enough, even on the first one, so maybe i should just do one swing and then try it instaed of 2. who knows.
brenton
5 rounds for time, 100' bear crawl, 100' broad jumps. every 5 broad jumps do 3 burpees.
i got to use a weight vest so at least that was fun. finished in 13:50
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Old 07-15-2012, 06:12 PM   #38
Emily Storey Record
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Re: emily's workout log

7/13
PM
oly
snatch - just worked at 45 trying to pull under the bar and reinforce what we did yesterday
clean and jerk
2X 45,52,57,
1X 62,66,72,
72 felt really good even the jerk was easy again.
tried 76, jamed my elbow/wrist on the clean. called it a day

7/14
advanced
30 min gymnastics practice
i stayed away from MU practice for my mental health and the well being of everyone else around. i will get back at it on monday.
worked on handstand pushups. a little kipping but tim says i can't butterfly till my shoulder is good again. did some broad jumps, monkey bars. and practiced using my lats on the bar still.

2 min on, 2 min off
row for calories : 44
toes to bar - still can't kip these again! 24
box jumps (24" full fit on, hip extension on box) 47. have a tough time getting in the rhtyhem on the 24" box)
ring dips - i need to get keep practicing these more 18
american KB swings (2 pood) 25. i did 10,5,5,5. should not have stopped after 10 and just got as many as i could the first time

then
3 power cleans (123 lb)
50 double unders
15 KB thrusters (1 pood)
6 power cleans (123 lb)
50 double unders
12 KB thrusters (1 pood)
9 power cleans (123 lb)
50 double unders
9 KB thrusters (1 pood)

10:10. this was ok. but repping the power cleans was harder then it should have been, and my double unders suck once i get fatigued.

7/15
track workout
5X100 meeters. slooowwwww. all of them were bw 15.7 and 16.2
then i did 3 rounds of 400m run, 50 air squats in 13:09
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Old 07-16-2012, 10:15 AM   #39
Emily Storey Record
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Re: emily's workout log

7/16 AM
hybrid
snatch of the blocks
blah. all of these were bad, i either got the pull or i got under. the last time we did these a few started to feel right, today i'm not sure even one did.
2X35,35,35,40,40,45,45,48,48,48
then i did 2 sets from the floor
2X35 - these were right
2X40 - these were wrong again.

cleans:
2X45,52,58,62,66,70,74,78
glad i got the 2X78 the first time i tried there i failed, but then waited a minute and got both of them.

bent over row
5X35, 2X40,45,50,55,60,60

tabata row
got b.w 85m and 89m each time.

muscle up practice
started getting really mad. so erin changed things up. we worked on the strict MU with a band. light band. did it 30 times. felt tired. haha. erin says to leave them alone tm, and then to try again on wed, see if i can get one with the mini band. if not do 30 again with the light band. am glad to have something different to work on since i dont seem to be getting anywhere with the kipping MU. so thanks erin for taking the time to work with me on that today even tho i wanted to just slam my head into the wall repeatedly.
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Old 07-16-2012, 11:27 AM   #40
Timothy Lux
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Re: emily's workout log

do not try, only do
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