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Old 09-10-2008, 07:15 PM   #101
Arien Malec
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Tuesday: rest
Wednesday: slept in, did my workout in the afternoon
sn: 50x1x10, last two failed

Failures were first front, then back -- losing the snatch back is a new thing for me. I think that's called progress. I lifted 'em fine, but couldn't coordinate all the limbs. Damn CNS failure.

c&j: 61x1x5. No pain. Yay!
fs: 80x2x3. Not as easy as I was hoping.
external rotation: 12.5#x10x3 @ arm
chinsx3
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Old 09-11-2008, 04:31 PM   #102
Eva Claire Synkowski
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hey arien -

thanks again for the rowing tips, esp re: catch position. i had been playing around with it - in hopes of getting a longer stroke - and after your comment then went back to a more/solid tight position. the pace just drops significantly with a better catch pos. good stuff.
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Old 09-11-2008, 05:07 PM   #103
Arien Malec
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Quote:
Originally Posted by Eva Claire Synkowski View Post
hey arien -

thanks again for the rowing tips, esp re: catch position. i had been playing around with it - in hopes of getting a longer stroke - and after your comment then went back to a more/solid tight position. the pace just drops significantly with a better catch pos. good stuff.
Glad to help -- If you have a CFJ subscription, there's lots of really good stuff in the back issues, now that a subscription comes with all of that.

I've done some exercises playing around with keeping a consistent output and working to a lower strokes per minute. Teaches you to focus on the catch and drive, and use the recovery to set up the next catch.
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Old 09-13-2008, 11:05 AM   #104
Arien Malec
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Thursday, Friday: rest. I was hoping to get some rowing work in, but nothing doing. Family and sleep are coming first.

Did some front lever work Friday.

Saturday:
sn: 45x2x8
cl: 56.5x2x5
fs: 75x2x5
external rotation: 15#x10x3 each arm
24kb tgu situps
4 sets of chins
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Old 09-16-2008, 08:39 PM   #105
Arien Malec
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Sunday, Monday rest (getting on a Tuesday, Thursday, Saturday schedule)

Tuesday:
sn: 47.5 x2x5 (ugly, and last two were singles)
j dip sq: 85x3x3
fs: 80 x 2 x 3
ext rotation: 15#x10x3
pull-ups x 5


will keep Thursday light...
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Old 09-18-2008, 07:27 PM   #106
Arien Malec
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Light thursday:
sn: 47.5x1x6
sn bal: up to 59x1x3
cl: 60x1x4
fs: 80x2x2
ext rotation: 15#x12x3
chins x 4 sets
handstand holds
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Old 09-20-2008, 12:25 PM   #107
Arien Malec
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Heavy Saturday
sn: 52.5x1x8.

Three failed lifts here, two due to wobblyness in the bottom position. I reminded myself to hold my breath, set my back and keep things tight. Finished stronger than I started. This was a PR of sorts -- I've never done 52.5 for multiple sets.

c&j: 65 x 1 x 5. Ugly. Slow cleans, hard recovery, only two good jerks. Tired from the snatches, I guess.

fs: 85 x 1 x 3

pullups x 3

external rotation: 17.5#x10x3. Coming along.
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Old 09-23-2008, 08:03 PM   #108
Arien Malec
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Crappy snatch session today (Tuesday). Wanted to go with 55 kg, but didn't have it in me. Brought the weight down a bit for some singles...

Redeemed myself with rack jerks a bit -- did 2 singles with 60 kg, and 4 singles with 65. Still pressing out a bit with my right arm, but much improved. No pain.

Front squat: 75x2x5

Some kb carries. Will do external rotation and chins tonight.
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Old 09-23-2008, 09:43 PM   #109
Arien Malec
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External rotations: 17.5#x12x2 + 10r/5l. Will try for 12x3 next time.

Bailed on the chins.
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Old 09-24-2008, 09:00 AM   #110
Arien Malec
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Wednesday: did my chins. First time I've been able to do 3x5 since I upped my weight.... Probably helped that I did them fresh...
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