Emily's CA WOD/Olympic Lifting/Whatever Log

[Emily Mattes]

I was doing them, as I hadn't had a program at the time and I wasn't sure if I was going to get one--my coach is currently applying to med schools so he's extremely busy! So it wasn't a wrench in the gears at all. Like I said, I appreciate all opinions about my programs.

[Emily Mattes]

2008.11.02: Sorely needed rest
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2008.11.03
Dynamic stretching
Diesel Crew shoulder rehab - Day 5
Olympic Lifting
BS
2x2@72

Snatch pull
2x2@55

Whole bunch of tall snatch, squat snatch practice w/ 15, 25

Press
4x4@32

Body rows - max sets: 5, 4, 7 (on a higher setting)

Single arm rows - 10@30#, 2x5@40#

Russian twists - 1x10@15#, 2x10@20#
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I think I'm going to start doing a bit of yoga on rest days. I could use the flexibility and stability work.

[Emily Mattes]

2008.11.04 - ELECTION DAY ELECTION DAY ELECTION DAY
Dynamic stretching
Diesel Crew shoulder rehab - Day 1
Olympic lifting
Tall snatch, squat snatch practice with bar. The work with my coach yesterday was great, I can squat snatch now!

Snatch balance - heavy single
3@15, 3@20, 3@25, 30, 35, 40, 40, 40 (stayed at 40 to try to get the speed I wanted)

Tall clean + jerk + mid-hang clean + jerk
32.5, 32.5, 32.5, 32.5

Barbell rows (under the boob)
6@40, 5@45, 4@40, 4@42 (dropped weight to improve form)

Metcon - 8:24.40
20-15-10
Burpees
Jumping pull-ups

Burpees felt strong; normally I suck at burpees! Good times!

Also:
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[Emily Mattes]

2008.11.05
Dynamic stretching
Diesel Crew shoulder rehab - Day 2
Oly lifting
Did some warm up work with the bar, broomstick, and warmed up to a 60 FS

FS - 1@68 (PR, with definitely more in the tank!)

Rack Jerk
3x2@37.5

Metcon - Don't have a watch, but rowed a total of 1283 for 5:15
3 rounds
200m row
10 jumping pull-ups

2 min rest

2 rounds
300m row
10 22.5'' box jumps
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I have been having the most ridiculous meat cravings. About an hour after my workout yesterday I was caught between wanting to sleep and wanting to eat a cow. If they only offered beef via IV!

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Sweet Christmas. I did this workout this morning and as of about 5:00pm I feel like crap. Tired, everything is achy, energy levels suck. I don't think I should be surprised. This is the first time I have attempted a heavy lifting program like this, I'm on the fourth week of a strength cycle, and I haven't been eating or sleeping in a way to support the massive training increase. Something I'll have to keep in mind for the future.

[Emily Mattes]

2008.11.06 REST
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2008.11.07
Dynamic stretching
DC shoulder rehab - Day 3
Oly Lifting
Snatch + power snatch
27.5, 27.5, 27.5, 27.5

OHS
45, 45

40s hold w/ 100-105# bar (not sure if gym bars upstairs are 40# or 45#)
40 Russian Twists - 15#
15 hanging leg raises (cruddy form)
Was about 30s into another hold with the 100-105# bar when I lost balance and almost threw out my back trying to catch the bar in the squat cage. Made a lot of noise and was already pretty exhausted, so decided to go home.

Feeling pretty run down all of a sudden, I've been pushing myself pretty hard for about five weeks so it might be time for a back-off week. I'll see how I feel at the end of this weekend.

[Emily Mattes]

2008.11.08
Dynamic stretching
Olympic Lifting
Snatch - Max set
15, 20, 25, 32.5, 35, 36, 37.5, 39.5(f), 39.5(f), 40(f)

C&J - Max set
35, 42.5, 45, 47.5, 50(f), 50(f), 50(f)

Back squat - Max set
3@15, 3@35, 3@45, 2@60, 70, 72.5, 76, 78, 80, 82(f)


Crap, crap, crappity crap. I'm happy about the 80kg PR on the back squat, but everything else kind of sucked. I wasn't fast and aggressive enough under the bar and psyched myself out.

[Emily Mattes]

Switching notation to Performance Menu notation to make things easier for everyone.

2008.11.09 REST
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2008.11.10
Dynamic stretching
Olympic Lifting
Snatch
25x3x2, 25x2, 25x1, 37.5x1x3, 37.5(f)

C&J
35x2x3, 45x1x4

FS
(60x2, 65x1) x 5

TGU sit-ups
20#x10, 25#x10x2

Snatch deadlift
52.5x3x3


Haven't received a workout from my coach yet, so I'm going ahead with the CA WOD Bulgarian cycle. However, to compensate for my lack of technique, I'll be increasing squat volume and adding extra exercises.

Here's the rough plan for what I'm adding:
Monday - Deadlifts (3x3)
Tuesday - Presses (5x3 OR 3x3, haven't decided), Body rows (3 x max)
Wednesday - Pulls (3x3)
Friday - RDLs or barbell rows, still thinking about rep scheme

Of course, this has the potential to seriously, seriously kick my ass, so I'm going to listen to my body. And when my coach puts together my workout, I'm switching to that.

[Emily Mattes]

2008.11.11
Dynamic stretching
Olympic Lifting
Snatch balance - heavy single
15x2, 25x2, 30x2, 35x2, 40, 41, 42.5(f)

Snatch
Supposed to be a different rep scheme, but I was frustrated with my inability to do squat snatches at higher weights so I decided to start at a low weight and work up, kilogram by kilogram, repeating at each weight until I squat snatched it.

25x2x3, 34(power), 34(p), 34(squat), 34(s), 35(f), 35(p), 35(p), 35(s), 35(s), 36(s), 36(p), 37(p), 37(s), 37(s), 38(f), 38(f)

At this point, I realized I was getting kind of burned out and moved on to cleans.

C&J - totally weak from all those snatches
40x1x2, 42.5x1x2

Push Press
37.5x3x4, 40x3

Body Rows
Started doing max sets, then deteriorated into experimenting with various heights and grips of the bar. So one set was 14, the next 5, the next 7, etc.

Metcon (~6:00-8:00?)
20-15-10 of
Jumping sit-ups
Jumping pull-ups

[Emily Mattes]

2008.11.12
Yoga: ~15 min (in the morning)
Dynamic stretching
Olympic lifting
Snatch balance (5s pause at bottom): 35x2x2

Snatch: 25x3x3

Snatch + OHS (5s pause): 35, 37.5, 38, 39(f), 39(f), 39(f), 35

Clean: 35, 40, 45, 47.5, 47.5, 50(f), 50, 51

Snatch pull: 54x3x2, 54x3 (standing on 6'' blocks)

FS: 65x2x5

Back extensions: 3x15

I am really, really happy that tomorrow's a rest day.

[Emily Mattes]

2008.11.13 REST
Yoga: ~20:00 of light stuff

Rest days are difficult. On the one hand, they're good for me. On the other hand, I want to be lifting. Lifting all the time. Lifting lifting lifting. Lifting. Lifting!