ec

[Eva Claire Synkowski]

(md)

no if, rest day

[Eva Claire Synkowski]

(md)

no if

wod at 1000

10 rounds
20 squats
10 pushups

12.38

kept pushups unbroken, but had to take extra rest time before each set

then did

100 lunges (each step was 1 rep) - did in one set

finished with DROM and stretching

[Eva Claire Synkowski]

if: almost 16 hours, broke close to 1300

rest day

[Eva Claire Synkowski]

if: 15 hours, broke at 1330

wod at 1700

wu
3 rnds
500 m row
10 wallball - 20#
10 ohs - 45# bar
10 push press -45# bar
10 sdhp - 1.5 pd

wod
sn - doubles - 75#, 85#, 95#, 105#, 115#, 120#
second rep at 120 was dicey, but glad to >90% for a double
c&j - doubles - 115#, 125#, 135# (pwr cln 2nd rep), 135# (pwr cln 2nd rep)
fs - 5 x 3 - 125#, 125#, 130#, 135#, 135#

deadhang (rings) pullups - max x 3 - 8, 6, 5

[Eva Claire Synkowski]

no if

wod at 1700

wu
1000 m row
DROM

wod
bs (high bar) - 5 x 5 - 160# all sets. apparently this should have been at 155# if following +5# every session. this was tough for me, so may repeat at 160# again next session.

then CFB metcon

AMRAP for 20 min
15 wallball (20#/14#)
15 20" box jumps
15 pullups

6 rounds on the dot w 14# ball.

its about time i starting adding high rep pullups back in.

[Eva Claire Synkowski]

no if

wod at 1700

wu
DROM, mixed with 3 rnds of 10 ghd situps, 10 ghs hip extensions

wod
fs - 20 reps at 105# - broke at 15 reps, mostly due to wrist pain, then did remaining 5 reps. will have to try this again
cln deadlift - 3 x 5 - 185#, 185#, 185#
bench press - 125# x 5, 135# x 3, 140# x 2, 145# x 1, 155x, 155# x 1, 160# x 1 (pr), 165# x 1 (10# pr)

so an rx'd linda is a long, long way off.

[Eva Claire Synkowski]

no if (no sleep)

wod ~1730

we had to do our FGB III fundraiser event tonight due to barbell cert this wkend.

fight gone bad, womens rx'd (55# sdhp/pp, 14# wb to 8 ft target)

338 (+20 pr)

the 8 ft target makes a big difference (usually go to 10 ft).

[Eva Claire Synkowski]

no if

rest day

[Eva Claire Synkowski]

no if

was supposed to be a rest day, but did some work with rip on split snatches and split cleans

split sn - up to 105#, failed a few times with 115#
split cln - up to 160# (5# cln pr)

i think ill play around with the split clean more, and stick to the sqaut snatch.

[Eva Claire Synkowski]

no if

wod at 1700

wu
3 rnds with reps of 21-15-9
400 m run
ghd situps
wallball - 20#
box jumps - 24"

wod
bs (high bar) - 5 x 5 - 160# all sets
press - 3 x 3 - 85# all sets
dl - 185# x 5, 215# x 5, 235# x 5

pretty sore today. not sure if from fgb or split oly lifts yesterday. everything felt very heavy and press was well below where it should have been.