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Old 04-26-2008, 03:14 PM   #31
John Alston
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Default

I like to see all this lifting. Prs, heavy stuff, and quick lifts. Nice work here, EC.
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Old 04-27-2008, 04:01 PM   #32
Eva Claire Synkowski
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Default 27 apr 08

hey john - thanks!

if: 15.5 hours, broke at 1100

rest day
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Old 04-28-2008, 04:17 PM   #33
Eva Claire Synkowski
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Default 28 apr 08

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
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Old 04-29-2008, 05:01 PM   #34
Eva Claire Synkowski
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Default 29 apr 08

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.
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Old 04-30-2008, 05:50 PM   #35
Eva Claire Synkowski
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Default 30 apr 08

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 ...
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Old 05-01-2008, 04:52 PM   #36
Eva Claire Synkowski
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Default 1 may 08

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
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Old 05-02-2008, 04:56 PM   #37
Eva Claire Synkowski
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Default 2 may 08

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.
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Old 05-04-2008, 03:07 PM   #38
Eva Claire Synkowski
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Default 3 may 08

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.
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Old 05-04-2008, 03:11 PM   #39
Eva Claire Synkowski
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Default 4 may 08

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.
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Old 05-06-2008, 06:01 PM   #40
Eva Claire Synkowski
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Posts: 346
Default 5 may 08

no if

total rest
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