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Old 04-19-2008, 10:00 AM   #21
Eva Claire Synkowski
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Posts: 346
Default 18 apr 08

no if

glorious rest day.
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Old 04-19-2008, 10:09 AM   #22
Eva Claire Synkowski
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Default 19 apr 08

if: 16 hours, broke at 1215

wod at 0900

extended warmup:
(15 reps):
dislocates x 3 (pvc)
ohs (pvc) x3
pushups/25# plate weighted pushups/ring dips
ghd back extensions x3
ring rows x3
leg swings x 3
situps/KTE/ghd sit-ups


almost at 15 reps unbroken with the weighted pushups. pretty stoked.

sn - heavy single - ended 110# (96%), failed a couple attempts at 115#
c&j - heavy single - ended at 135# (93%), ended up doing x 2 - jerks were all over the place
dl - heavy single - 185# x 5, 205 x 3, 215 x 1, 235 x 1, 245 x 1, 255 x 1 (pr), 260 x 1 (pr), 265# x 1(15# pr)

had 270# off the floor - which would be 1.5x bw! - but i was done by then.
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Old 04-20-2008, 05:55 PM   #23
Eva Claire Synkowski
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Default 20 apr 08

if: 22 hours, broke at 1600

rest day - just the driving range and some mobility/stretching
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Old 04-21-2008, 05:09 PM   #24
Eva Claire Synkowski
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Default 21 apr 08

if: 16 hours, broke at 1000

wod at 1700

wu - 3 rnds, 10 reps ea:
pvc dislocates
pvc good mornings
pvc ohs
situps
ring rows (feet on 20" box)
pushups

sn complex from CA while back:
pwr sn + ohs + hang sn + sn x 1 x 3: 65# for 3 sets, then 75# for 3 sets

fs - 5 x 3 - 135# all five sets
pp - 5 x 3 - 125#, 125, 125, 130, 130 x 2 - failed at 3rd rep
dl - 2 x 5 - 220, 220#

its disturbing how close my pp is to my front squat.

my new xf goal is to do grace at 135#, so im starting with a 5 min limit and seeing how many reps.
today, 13 - 135# pwr cln & jerk in 5 min.

finished with
2 x 10 - hip & back extensions
2 x 10 - 30# weighted vest hip extensions
2 x 10 - 30# weighted vest ghd situps
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Old 04-22-2008, 06:14 PM   #25
Eva Claire Synkowski
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Default 22 apr 08

no if

wod at 1700. kind of went overboard today.

wu - 800m jog, jump rope, and DROM

trying leo's sn and c&j 2x/wk program. definitely liked it today. we'll see if i can stick with it!

(open at ~70% 1 RM)
sn - 80# x 1 x 5; 83.5# x 1 x 5; 87# x 1 x 5 - on the minute
rest 5 min
c&j - 101# x 1 x5; 105# x 1 x 5; 108.5# x 1 x 5 - on the minute

(upping 1.5k between sets and will up 1.5k to open next session)

then wanted to test strict press
45# x 10, 75# x 5, 85# x 1, 90# x 1, 95# x 1 (pr), 100# x 1 (pr), 105# x 1 (pr); 110# x 1 (20# pr)
failed 1st attempt at 112# and didn't try again

then
25# weighted vest deadhang pullups - 5 x 1 alternating w/
25# weighted vest ring dips - 5 x 1

and finally,

3 rnds:
400 m run
20 - 30 - 40 sledgehammer swings (10# sledge, total reps)

10.16
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Old 04-22-2008, 06:57 PM   #26
Leo Soubbotine
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Default

Glad you like it!
It's Joe Mills' program.

Are you using power sn/cln or full lifts? This program works extremely well to get used to cathing the bar low.

And if you're ever trying to max out - after 15 reps prescribed - start adding 2.5 kilos for singles till the first miss. It's a really weird but cool experience. Tired as hell, yet you'll be really close to your pr's if not surpassing them.
Do it once every 2-3 weeks.
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Old 04-23-2008, 05:19 PM   #27
Eva Claire Synkowski
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Default 23 apr 08

leo - im doing the full lifts, which i def need to work on. i gravitate towards power as i get closer to my max... so im thinking this program could help! ill try the max in a couple weeks (sounds tiring!)

*****

no if

"wod" at 1700

not suprisingly, a little smoked from yesterday. kept it pretty minimal today.

ended up doing a warm-up of
3 rnds:
10 toe-to-bar
10 ghd back extensions
5 ring dips
10 deadhang ring pullups


than, 30 hip height (37-38") box jumps.
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Old 04-25-2008, 04:59 AM   #28
Eva Claire Synkowski
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Default 24 apr 08

no if

rest day

got out for my first 9 holes of the season. didn't play so well on paper, but overshot most everything. maybe all this lifting actually makes you stronger.
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Old 04-25-2008, 05:24 PM   #29
Eva Claire Synkowski
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Posts: 346
Default 25 apr 08

if: 15 hours, broke at 1030

wod at 1700

extended warmup
3 x 15 pvc dislocates
3 x 15 pvc good mornings
3 x 15 pvc ohs
3 x 15 ghd back extendsions
15 pushups/10 ring dips/10 ring dips
15 situps/15 KTE/15 toe-to-bar

3 x 10 ring rows (feet elevated on box, body horizontal)
3 x 10 leg swings

ohs - 3 x 3 - 120# for all 3 sets
fs - heavy single - 95 x 5, 125 x 5, 145 x 1, 155 x 1, 160# x 1 (5# pr)
bnk jerk - heavy single - got up to 135#, failed at 145#

technique for bnk still weak - switched to front at did reps at 125#,135#, 145#. felt good.
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Old 04-26-2008, 01:58 PM   #30
Eva Claire Synkowski
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Default 26 apr 08

if: 15 hours, broke at 1130

wod at 0900

wu - 800 m jog, DROM

day 2 of this
sn - 83.5# x 1 x 5; 87# x 1 x 5; 90.5# x 1 x 5 - on the minute
rest 5 min
c&j - 105# x 1 x5; 108.5# x 1 x 5; 112# x 1 x 5 - on the minute

hit everything, moving up next time.

then
bs - 4 x 3 - 135#, 135#, 145#, 145# - felt really heavy today, unfortuanately.

messed around with 2 pd kb, 4 x 5 swings. thats heavy too!

and then did cf main site wod, except ran first
5 rnds
400 m run
15 hang pwr snatch - 75#


19.30
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