ec

[Yuen Sohn]

Hey EC.
I'm guessing this is the Sacred Heart meet you're lifting in? A couple of teammates and I will be lifting there as well. I'll make sure to give you a shout-out if I get there in time for the women's comp.

Good luck, rest up and relax!

[Eva Claire Synkowski]

hey yoon! yes, yes it is. looking forward to meeting you! good luck!

if: 17 hours, broke at 1300

wod at 0900

extended warmup - see yesterday

then

hang sn + sn - 50% of sunday's opening lift x 2 x 3 - 50#
hang cln + cln + jerk - 50% of sunday's opening lift x 2 x 3 - 70#

then

skill work: HSPU 5 x 3, rom: down to 3 abmats.

later
its so gorgeous today - ive got to sneak over to the driving range for a few whacks.

[sarena kopciel]

Great job lifting today!! Hope to see ya soon....

[Eva Claire Synkowski]

you too, sarena!

no if

wod at 1000ish
sacred heart oly meet- went 5/6

sn 46 49 52
c&j 63 65 69x

total 117k

everything was power. didnt drop at all on third cln attempt - caught the bar too low and rolled up to rack postion. judges called it.

take home message: more overhead squats. WAY more front squats.

[Eva Claire Synkowski]

if: 19 hours, broke at 1100

wod at 1730

wu - 1 mi jog, ohs, hip ext and leg swings

fs - 5 x 3 - 130#, 130, 135, 135, 140
pp - 5 x 3 - 120#, 120, 125, 125, 130 x 1 (failed at 2 rep) - rest then x 2
dl - 2 x 5 - 215#, 215#

then 4 x 400m (about 2 min rest between). for the record, slight incline for first 200m - and 180 degree turnaround at middle.
1.30, 1.28, 1.26, 1.22

sort of remembered how to run on #4... i have really let this slide!

then
ghd back ext 3 x 15 - last set with 20# vest
ghd situps 3 x 15 - last 2 sets with 20# vest

[Yuen Sohn]

Thanks EC! Nice lifting on your part as well! I actually got your snatch attempts on tape -- I just have to find the time to put the clips together.

Yeah, I didn't want to distract you while you were warming up and competing either. We'll meet up some other time, maybe the CT Open in August.

[sarena kopciel]

Wow I needed a rest day yesterday!! Between the meet Sunday and all the houseguests now (my kids are all in from overseas)!! But its back to training today and as my coach says, be prepared to lift heavy!

[Eva Claire Synkowski]

to be honest, yoon, not sure how many of these comps ill be doing. i love the o-lifts, and will keep at 'em..... but realistically, ill never be competitive in my weight class. thanks for filming!

****

no if

wod at 1730

wu - 500 m row, leg swings, hip extensions, ohs

cfb wod
sn - 7 x 1 - 100, 100, 105x, 105x, 105, 105, 110, 110, 115x, 115x, 115# (all full squat snatches)

way too many misses in there. also then went for a pr at 120. missed about 5 times and finally decided to quit.

[Eva Claire Synkowski]

no if

wod at 1645

wu - DROM, ohs w/pvc

sn pp - 3 x 3 - 95, 105, 110# - prob should have gone higher, first time with these in a while
c&j - 5 x 2 - 115, 120, 120, 125, 130# (all full squat cleans)

metcon
3 rnds
500 m row
15 bench press - 115#

13.58

rows were ~1.45-1.50 - spent a lot of time at the bench!

[Eva Claire Synkowski]

thurs is normally a rest day, but schedule pushed that until tomorrow.

no if

wod at 1700

wu - 1200 m jog
then 2 rnds x 15 reps:
dislocates
pvc ohs
situps/KTE
pushups/ 25# plate weighted pushups
ring deadhang pullups (multiple sets to 15)/ring rows (blister!)
ghd back extensions
leg swings

skill work -
3 rnds
false grip hangs 30 secs total (would regrip, and one leg on ground)
handstand holds 30-60 secs


ohs - 3 x 3 - 115#, 120#, 120# x 2 failed to the front on 3rd rep
fs - heavy single - worked up in singles 135#, 145#, 150#, 155# (current 100%, think could have gotten a pr if a little more "fresh")
bnk jrk - wanted to do heavy single - but ended up doing 115# x 1 x3

bnk jks for me are much weaker than the front, so need to add this in to correct technique. think i was a little shot by then, however.

then quick metcon:
3 rnds
400 m run
10 back sq + sq jump - 95#
10 ghd situps

11.08