Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 05-06-2008, 07:05 PM   #41
Eva Claire Synkowski
Senior Member
 
Join Date: Oct 2006
Posts: 346
Default 6 may 08

no if

wod at 1700

wu - DROM
and 3 rnds:
8# ballslam
10 kipping pullups


day 5 of this
sn - 94# x 1 x 5; 97.5# x 1 x 5; 101# x 1 x 5 - on the minute
rest 5 min
c&j - 115.5# x 1 x5; 119# x 1 x 5; 122.5# x 1 x 5 - on the minute

definitely tougher than has been previously. hit everything, but sn #11 & 12 were pwr + ohs. still moving up next time.

dl - 2 x 5 - 225#, 225#

then
3 x 15 back extensions
5 x 3 partial HSPU (~3-4" ROM)

then
3 rnds
7 kipping pullups
17 db push press
- 30# db
17 ball slams - 10# (heaviest we have)

6.10

Last edited by Eva Claire Synkowski; 05-06-2008 at 07:31 PM. Reason: forgot deadlifts.
Eva Claire Synkowski is offline   Reply With Quote
Old 05-07-2008, 06:48 PM   #42
Eva Claire Synkowski
Senior Member
 
Join Date: Oct 2006
Posts: 346
Default 7 may 08

no if

wod at 1700

wu -
3rnds
10 pvc dislocates
10 pvc good mornings
10 pvc ohs
15 20" box jumps
5 ring rows (feet elevated, body horizontal)
10 25# weighted pushups
15 1-pd kb swing


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

still got a ways to go on "rx'd" grace, did

30- 135# pwr cleans
9.15
Eva Claire Synkowski is offline   Reply With Quote
Old 05-08-2008, 05:00 PM   #43
Eva Claire Synkowski
Senior Member
 
Join Date: Oct 2006
Posts: 346
Default 8 may 08

no if

wod at 1700

wu -
3 rnds
10 pvc dislocates
10 pvc ohs
10 ghd hip ext
10 ghd situps
10 ring rows



did cfb wod
press - 3 x 5 - 85#, went for 90# and only got 3 reps, 85#
push press - 3 x 5 - 115# for all 3 sets
push jerk - 3 x 5 - 125# for all 3 sets

def surprised how much lighter i had to go compared to 3 rep scheme

then

ohs - 3 x 5 - 105# for all 3 sets
Eva Claire Synkowski is offline   Reply With Quote
Old 05-08-2008, 05:49 PM   #44
Leo Soubbotine
Senior Member
 
Leo Soubbotine's Avatar
 
Join Date: Jul 2007
Posts: 779
Default

Have you ever worked up to a bw ohs?
Leo Soubbotine is offline   Reply With Quote
Old 05-09-2008, 05:28 AM   #45
Eva Claire Synkowski
Senior Member
 
Join Date: Oct 2006
Posts: 346
Default

Quote:
Originally Posted by Leo Soubbotine View Post
Have you ever worked up to a bw ohs?
wow, would that be awesome. its another long-term goal. hit 140# last time i tested - 4/5 months ago - which is still 40# short of bw.

since then, my overhead work was predominantly sn/c&j. ive recently realized my ohs has deteriorated since my max snatch is only 115#. so im trying to cycle in 3x3, 3x5, etc. sets of ohs. im not entirely sure i could hit 140# right now, unfortunately.

on another note - still enjoying this on-the-minute sn/c&j progression. getting towards some weight now where things could get dicey!

how many wks did you do it for?
Eva Claire Synkowski is offline   Reply With Quote
Old 05-09-2008, 08:31 PM   #46
Eva Claire Synkowski
Senior Member
 
Join Date: Oct 2006
Posts: 346
Default 9 may 08

if: 16 hours, broke at 1130

wod at 1700

wu - 1500m row, DROM

day 6 of this
sn - 97.5# x 1 x 5; 101# x 1 x 5; 104.5# x 1 x 5 - on the minute
rest 5 min
c&j - 119# x 1 x5; 122.5# x 1 x 5; 126# x 1 x 5 - on the minute

ok, this was tiring, but hit everything (full depth) and moving up next time.

low bar bs - 5 x 5 - 140#

finished with some mobility, stretching.
Eva Claire Synkowski is offline   Reply With Quote
Old 05-11-2008, 07:52 AM   #47
Eva Claire Synkowski
Senior Member
 
Join Date: Oct 2006
Posts: 346
Default 10 may 08

if: 15 hours, broke at 1400

rest day
Eva Claire Synkowski is offline   Reply With Quote
Old 05-11-2008, 07:56 AM   #48
Eva Claire Synkowski
Senior Member
 
Join Date: Oct 2006
Posts: 346
Default 11 may 08

no if

wod at 0900

track workout

wu - 800m jog, DROM

then

3 - 1600m (rest 800m walk between timed miles)
6.30
6.33
6.35

have definitely lost ground in running. these are ~0.15 over where they should be.
Eva Claire Synkowski is offline   Reply With Quote
Old 05-11-2008, 08:17 AM   #49
Leslie Poole
New Member
 
Leslie Poole's Avatar
 
Join Date: Apr 2008
Posts: 49
Default

6:30 miles- good job. giving me something to shoot for. I missed the 3 miles workout this week, but will keep this in mind time.
Leslie Poole is offline   Reply With Quote
Old 05-12-2008, 04:56 PM   #50
Eva Claire Synkowski
Senior Member
 
Join Date: Oct 2006
Posts: 346
Default 12 apr 08

hey leslie - thanks!

****

no if

wod at 1700

wu - 3 rnds
10 pvc dislocates
10 pvc ohs
10 45# pp
10 75# rdl
10 box jumps

day 7 of this
sn - 101# x 1 x 5; 104.5# x 1 x 5; 108# x 1 x 5 - on the minute
rest 5 min
c&j - 122.5# x 1 x5; 126# x 1 x 5; 129.5# x 1 x 5 - on the minute

missed 10th snatch rep (104.5#). also power snatches for 2/5, 2/4, and 4/5 reps, respectively. needless to say, not moving up in weight for the sn next time. hit all c&j, however.

i had visions of back squats and deads after, but i was smoked.
Eva Claire Synkowski is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump




All times are GMT -7. The time now is 07:20 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.