ec

[Eva Claire Synkowski]

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

[Eva Claire Synkowski]

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]

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

[Leo Soubbotine]

Have you ever worked up to a bw ohs?

[Eva Claire Synkowski]

Originally Posted by Leo Soubbotine

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]

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]

if: 15 hours, broke at 1400

rest day

[Eva Claire Synkowski]

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.

[Leslie Poole]

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.

[Eva Claire Synkowski]

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.