Emily's CA WOD/Olympic Lifting/Whatever Log

[Emily Mattes]

Feeling insanely stiff and slow from the first day of the squat cycle (and probably from crappy eating this weekend)! I've been sore before, but I've never had this kind of slowness. Couldn't even pull off my cleans at 70%. Wasn't feeling a metcon--that's no good, I'm letting them slip and I need to resolve to get in at least two a week, squat cycle or no.

Plus, I won't admit to anything, but I may have been arm-wrestling a lot of dudes and may have strained my biceps as a result.

2008.01.27
WORKOUT
Dynamic stretching
Olympic lifting
Cleans (HK): 35x3, 39x3, 46x1 (fail on 2nd rep), 35x3, 41x3

Clean pulls: 45x4, 52x4, 59x3x2

RDLs (clean): 45x5, 53x5, 60x4, 69x4

Barbell rows: 25x4, 30x4, 35x4, 41x4 (went easy due to bicep pain)

Jerk supports: 135#x4, 115#x4 (dropped weight for form), 125#x3x3

[Emily Mattes]

2008.01.28 REST

2008.01.29
Dynamic stretching
Olympic lifting
C&J: 32.5x(3+3), 39x(2+3), 46x(2+2)x2
Still sore as hell, but was ready for it and hardened up and got these done.

BS: 42.5x5, 51x4, 60x3, 68x2x6

Push press: 35x5, 40x4, 45x3, 50x2, 50x1 (fail on 2nd rep)
Didn't finish these. Bicep causing me trouble again.

Deadlifts (standard): 70x3, 75x3, 84x3, 94x3
I'm going to have to post a video of me deadlifting or something. Last week when I did them with Powerlifter Nick was the first time they felt right in the history of me doing deadlifts. Did them again today and they felt all wrong again--my legs weren't doing anything and my back felt like it was ripping apart, and couldn't get above 94 as a result. I need cues or something to keep me doing this right.

Metcon - 7:34.29
20-16-12 of
Jumping pull-ups
DB snatch, 35#

Then did some grip work.

[Emily Mattes]

2008.01.30
Dynamic stretching
Olympic lifting
Warm-up with tall snatch, bar

Snatch (HK): 25x4, 27.5x3, 32.5x3x2, 35x3

Snatch pulls: 35x5, 45x4, 55x3, 55x4

RDLs (clean grip): 48x5, 56x5, 65x4, 72x5

Body rows (max sets): 6, 5, 6, 4

[Emily Mattes]

2009.01.31
Dynamic stretching
Olympic lifting
Warm-up with tall snatch, drop snatch w/ 15kg
Drop snatch: 25x5, 27.5x4, 32x3

Heaving drop snatch, 2s pause: 34x3, 35x3

BS: 42.5x5, 51x4, 60x3, 69x5x3, 70x5x3

Clean pulls: 39x5, 46x4, 52x4, 60x3x2

Press behind neck (in split): 29x5, 30x5x2, 31x4x2

Metcon - no watch
3 rounds of
10 kettlebell swings, 50#
10 dumbbell cleans, 35#/arm

Well, today was second day of "higher carbs, higher calories" and the workout felt great. Was it from the extra 100-200 calories, the extra 40g carbs, or just that I sat in the steam room for a billion hours on Thursday and stretched, took an ice-cold shower, and then repeated the process? Whether I keep it this way is going to depend on next week's weigh-in (or possibly the week after, who knows). When I first started losing weight "complicated" is exactly what I didn't want, but it's happening anyway.

[Emily Mattes]

2009.02.02
WORKOUT
Morning
Fasted walk: 30 minutes

Afternoon
Dynamic stretching
Olympic lifting
Snatch (K): 25x3, 28x3, 32.5x3, 37x2x3

BS: 42.5x5, 52x4, 60x3, 68x5x3, 69x5x3

Behind-the-neck jerk (snatch grip): 32x4, 36x4, 41x3, 45x3, 50x2, 52x2x3

Barbell rows (mid-torso): 35x4, 40x4, 43x4

Pendalay rows: 42x4, 45x4

[Emily Mattes]

2008.02.03
Fasted ~30 minute walk in the morning.

Dynamic stretching
Olympic lifting
Warm-up with tall snatch, drop snatch with 15kg

Snatch: 25x4, 28x3, 33x3, 37x2, 38x2, 40x2

Snatch pulls: 40x5, 45x4, 50x3, 55x2x2

RDLs (clean grip): 45x5, 53x5, 60x4, 68x4, 75x3

DLs: 50x5, 60x4, 70x3, 80x3, 88x3, 93x3, 98x2 (fail on last due to grip), 80x3x2
Took a video, will post up when YouTube finishes processing it.

Metcon - no watch
15-10-5
Jumping pull-ups
Box jumps, 23.5''

Then finished off with a bunch of grip work.

[Emily Mattes]

Drove up to Leo's for a workout, then straight back to the gym as Coach Dave was visiting and wanted a workout with him, as well. He also analyzed our lifts from the last meet. I need to put my hips down a bit in the starting position, keep my arms straight during the pull (especially the snatch) and really start shrugging more.

2009.02.04 REST

2009.02.05
EARLY AFTERNOON - LEO'S
Dynamic stretching
Olympic lifting
Drop snatch: 25x5, 28x4, 31x3, 34x3, 36x2
Heaving drop snatch: 36x2
Heaving drop snatch + 2 drop snatch: 36

C&J: 35x3, 39x(2+3), 46x2, 52x2x2

BS: 95#x5, 115#x4, 135#x3, 152.2#x3x6

Push press: 35x5, 40x4, 45x3, 50x2, 55(f), 52x1 (fail on 2nd), 52x1 (fail on 2nd)
Supposed to be based off of max snatch, based off of 5kg above max snatch. Not a good idea, as evidenced by missing all the last sets.

LATE AFTERNOON - DAVE
Dynamic stretching
Olympic lifting
Heaving drop snatch: 25x4, 28x4, 33x3, 37x2x3 (with pause at bottom)

Snatch: 25x3, 28x3, 33x3, 37x2, 39x2, 42x3, tried 46 and failed twice, 35x2
Probably shouldn't have gone as high, but they were feeling good. Then let my head get in the way on that 46.

Snatch pulls: 38x5, 45x4, 50x3, 55x2, 55x3x2

Went with a couple of friends and messed around with bench press and pec flies, of all things. Don't ask why.

[Emily Mattes]

2009.02.06
~30 minute fasted walk in the morning

WORKOUT
Dynamic stretching
Olympic lifting
Warm up with tall snatch, tall snatch drops w/ 15kg bar

Clean (K): 35x3, 39x3, 46x3, 52x2x3 - on very last rep took it off floor as they were terrible. Taking them from the knee was totally fucking me up.

Clean pulls: 49x4, 56x4, 63x3, 70x2, 70x5 (kept doing them until I got the form better)

RDLs (clean): 45x5, 53x5, 60x4, 68x4, 75x3

Jerk supports: 135#x4, 155#x3, 175#x3, 185#x3, 205#x3

Body rows (max sets) (rack 6): 9, 9, 6, 5

[Emily Mattes]

I keep waiting for all the extra stuff I'm adding and my percentage-bumping to come back and bite me in the ass, but so far it hasn't. So, onward!

2009.02.07
Dynamic stretching
Olympic lifting
Tall snatch, DS with 15kg, DS with 25kg

Heaving DS (2s pause): 25x4, 30x3, 35x3, 40x3, 41x3

BS: 43x5, 52x4, 60x3, 69x6x6

Clean pulls: 42x5, 59x4, 57x4, 63x3, 70x4

Press, behind-the-neck, split jerk position: 30x5x2, 32x5, 33x4x2

Metcon - 3:07.17
4 rounds of
10 KB high pull, 50#
10 DB cross chops, 45#

And after that, played about a twenty minute game of basketball with some random people in the gym. Completely sucked but was happy that I didn't get winded running up and down the court.

[Emily Mattes]

Today was a gym adventure. Normal gym was closed due to a water main break, so Tim Guarino kindly let us use his gym. Couldn't finish workout due to time constraints, and after dropping one of our number off me and two other lifters drove across town to ANOTHER gym so John and Alex could do their jerks and I could do my rows and metcon. It was like a four-hour trip total. You'll see a mix of pounds and kilos due to the unfamiliar gyms and switching back and forth between racks.

Squat cycle is going a LOT easier than I anticipated.

2009.02.08
~ 1 hour fasted walk

2009.02.09
~30 minute fasted walk in the morning

Dynamic stretching
Olympic lifting
Snatch (hang from knee): 25x3, 27.5x3, 32.5x3, 37.5x2, 40x1x2

BS: 42.5x5, 52.5x4, 60x3, 72.5x5x4, 75x5

Behind neck jerk, snatch grip: 75#x4, 90#x4, 95#x3, 105#x3, 115#x2, 120#x2, 57.5kgx2x2

Pendalay rows: 105#x5x3, 105#x4, 110#x4, 95#x5x3
I'm going to switch back to regular old bent-over barbell rows. I'm not feeling these at all in my back.

Metcon - No watch
3 rounds of
10 DB power clean + push press, 35#/arm
15 jumping pull-ups