ec

[Leo Soubbotine]

For about 6-7 weeks or so. Need to look through the log to find out.

Back off 5 kg off snatches and work some extra snatch balances on warmup.

Keep going strong with the c&j. Difference between two lifts will be increasing. That's fine.

[Eva Claire Synkowski]

leo - got it. id usually follow your seasoned advice, but ill be without oly training for a week starting friday. i will likely try the botched sn weights again thurs, move up in the c&j... and then the back-off will be well-timed once im back.

*****

if: 16 hours, broke at 1200

wod at 1700

wu
3 rnds
10 pvc dislocates
10 pvc good mornings
10 pvc ohs
20 double unders
10 ghd situps
5 ring dips
10 body rows (feet on box, body horizontal)

pp - 3 x 3 - 125#, 130#, 135# x 2 - failed at the 3rd rep; attempted again after 90 sec rest and failed again
jerk - heavy single - 135#, 145#, 155#, 165#, 170#, 175# (165#+ had slight press outs. 175# would have been a pr, if it was clean. shouldn't have kept going up, but i was greedy)
dl - 2 x 5 - 230#, 230#

finished with:
3 rnds
10 kipping pullups
30 sec handstand hold

[Eva Claire Synkowski]

if: 15 hours, broke at 1000

wod at 1700

head wasn't in it today. kept things short.

wu - 500m row, DROM

low bar bs - 5 x 5 - 145# for all sets
pwr sn + 5 ohs x 5 sets - 95# all sets

[Eva Claire Synkowski]

no if

wod at 1700

wu - DROM, and extended sn warmup

day 8 of this (same sn weight as last time, increased c&j)

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 - 126# x 1 x5; 129.5# x 1 x 5; 133# x 1 x 5 - on the minute

hit everything, full depth. will likely back off next time though, once im back.

then
3 x 10 ea side
20# db ohs

and quick metcon
3 rnds
10 rdl - 135#
10 burpees
10 ballslam - 10#
6.42

i never said i was good at burpees.

off to ca - def ready for a light week of some bw metcon and running.

[Eva Claire Synkowski]

(ca)

no if

rest days

[Eva Claire Synkowski]

(ca)

no if

active rest - 60 min yoga

[Eva Claire Synkowski]

(xf sc central)

no if

wod at 1900

practiced hang split cleans

then
5 rnds
5 hang split clean - 85 or 95# (forget if i was using a women's bar)
5 weighted pullups - 25#
200 m run

9.31

[Eva Claire Synkowski]

(ca)

if: 17 hours, broke at 1600

wod at 1730

wu - little DROM

then

5 rnds
20 split squat jumps (every jump = 1 rep)
10 pushups

6.27

rest 5 minutes

10 rnds
10 split squat jumps
5 pushups

6.20

plank holds - 1 min x 3

and some mobility

[Eva Claire Synkowski]

(xf sc central)

if: 17 hours, broke at 1300

wod at 1900

wu - 2rnds: pvc dislocates x 10, ohs x 10, pushups x 10, push press x 10
alley loop jog

wod from main site on sunday

AMRAP in 20 min
15 (pwr) clean and jerk - 65#
400 m run

5 rounds + 15 c&j + 100 m

[Eva Claire Synkowski]

(ca)

if: just shy of 16 hours, broke at 1215ish

active rest

45 min of much needed mobility