ec

[John Alston]

I like to see all this lifting. Prs, heavy stuff, and quick lifts. Nice work here, EC.

[Eva Claire Synkowski]

hey john - thanks!

if: 15.5 hours, broke at 1100

rest day

[Eva Claire Synkowski]

no if

wod at 1700

warmup - 1000m row, DROM, pvc ohs

fs - 5 x 3 - 135# for all 5 sets; same as last wk but kept rest periods ~2min
pp - 3 x 3 - 125#, 130#, 130#

pp have been feeling good - so shortened sets to 3 (from 5 last wk) to move to cfb wod -
jerk 7 x 1 - 135#, 145, 150, 155, 160 (pr), 165 (pr), 170 (15# pr)

i think i had hit 160# before but with a slight press out. all were clean tonight. failed first attempt at 175#, but stoked bw is within sight!

dl - 2 x 5 - 225#, 225# - need to stay here next wk

[Eva Claire Synkowski]

no if

wod at 1800

little dynamic warmup

took cfb class - fight gone bad w/ 14# wb, 55# pp/sdhp

314.

bleh.

close to previous pr and been near here last few attempts. guess i actually have to do some metcon to get better at it.

[Eva Claire Synkowski]

no if

wod at 1700

wu - DROM, pvc ohs, 5 sn reps at 65#

day 3 of this
sn - 87# x 1 x 5; 90.5# x 1 x 5; 94# x 1 x 5 - on the minute
rest 5 min
c&j - 108.5# x 1 x5; 112# x 1 x 5; 115.5# x 1 x 5 - on the minute

hit everything, moving up next time. definitely tired when i started the c&j - jerks were horrendous. shoulders were uber tight - id wager fatigue from mon and FGB yesterday.

then just 3 x 10 kipping pullups. needed to keep volume light - eternal blister is so close to healing ...

[Eva Claire Synkowski]

if: 15 hrs, broke at 1200

active rest day; needed some remedial work for my overhead position

at 1800

wu - DROM

sn pp - 3 x 3 - 105#, 115#, 120#
ohs - 5 x 5 - 95#, 95#, 105#, 105#, 110#

then
3 x 10 ring push ups
3 x 15 hip extensions

[Eva Claire Synkowski]

if: almost 18 hours, broke at ~1400

wod at 1700

wu - jump rope, then

3 x 10
pvc dislocates
ring rows
20" box jumps
hip extensions
ghd situps
burpees
pvc ohs

then 2 pos-sn 65# x 5
sn - 85# x 2

day 4 of this
sn - 90.5# x 1 x 5; 94# x 1 x 5; 97.5# x 1 x 5 - on the minute
rest 5 min
c&j - 112# x 1 x5; 115.5# x 1 x 5; 119# x 1 x 5 - on the minute
(opened with two lifts at 117# by accident)

getting near some more difficult wt - esp with snatch. one pwr snatch - but hit everything, so will move up.

then some much needed mobility and foam rolling.

skipped any metcon - rip barbell cert this wkend, and im stoked.

[Eva Claire Synkowski]

if: 19 hours, broke at 1500

active rest day - rippetoe barbell cert in boston

low bar bs - 4 x 5 - 135# for all 4 sets

need to work on speed, especially out of the bottom. going to try adding these in 1x/wk.

press - 3 x 5 - 85#

bench - up to 1 x 5 - 135#

use foot contact, arch back.

[Eva Claire Synkowski]

no if

active rest day - rippetoe barbell cert day 2

dl - worked up to 215# x 5

liked the start position better. bar closer to shins, rear end lower. need to remember to reset every time as tight as first pull, and watch rear end sliding out. better start position when approached a dead bar, instead of rolling back towards shins.

pwr cln - 4 x 3 - 135#, 135#, 145#, 145#

played with a slightly wider grip, which was good. moving slow - a little tired at that point.

[Eva Claire Synkowski]

no if

total rest