Emily's CA WOD/Olympic Lifting/Whatever Log

[Emily Mattes]

2008.11.14
Yoga: ~20min (light) (in morning)
Dynamic stretching
Olympic lifting
Snatch, snatch balance warm-up with 25, 30

Snatch: 35, 37.5, 37.5*, 37.5, 35
*At this point coach worked tall snatch drills with broomstick and bar with me before moving on to next set

Cleans: 35, 45, 50(f), 45, 50, 52, 55(f), 45, 55(f)*, 53(f), 53
*At this point did a lot of clean practice with the hook grip at 45, 50 before moving on to 53 attempt

RDLs: 45x4x4

Very happy with the workout today, my cleans are feeling better and though my snatch didn't go up the broomstick work helped a LOT for getting the correct feel down of getting under the bar.

Metcon
3 rounds of
500m row
10 halfmoons with 45# plate

No watch timer, but did 1551m in 6:21 on the rower.

[Emily Mattes]

2008.11.15
Dynamic stretching
Olympic Lifting
Snatch + OHS w/ 5s pause: 25x3, 25x2, 35, 38, 38, 38

Clean: 35x2, 45x2, 50, 52(f), 51, 51

BS: 50x3, 60x2, 70, 75x2, 75x2(f on 2nd rep), 72x2(f on second rep)

Skipped metcon, as we needed to go pick up boyfriend's friend at the train station. Workout was kind of crappy today. I chalk it up to not eating beforehand and having a 7:00am workout after finishing yesterday's workout at 9:00pm.

[Arden Cogar Jr.]

Emily,
I've found the same thing in regards to doing late night, then morning workouts afterward. It's like you have no go, if that makes any sense?

On your morning workouts, do you normally eat anything before hand? I do, but I'm a cow, so it's all relative.

All the best,
Arden

Originally Posted by Emily Mattes

2008.11.15
Dynamic stretching
Olympic Lifting
Snatch + OHS w/ 5s pause: 25x3, 25x2, 35, 38, 38, 38

Clean: 35x2, 45x2, 50, 52(f), 51, 51

BS: 50x3, 60x2, 70, 75x2, 75x2(f on 2nd rep), 72x2(f on second rep)

Skipped metcon, as we needed to go pick up boyfriend's friend at the train station. Workout was kind of crappy today. I chalk it up to not eating beforehand and having a 7:00am workout after finishing yesterday's workout at 9:00pm.

[Emily Mattes]

When I do morning workouts, I rarely have time for an actual meal but I try to at least have a protein shake or something. The feeling of having at least a little in my stomach makes a big difference.

[Arden Cogar Jr.]

Originally Posted by Emily Mattes

When I do morning workouts, I rarely have time for an actual meal but I try to at least have a protein shake or something. The feeling of having at least a little in my stomach makes a big difference.

I usually have my whey and some form of fruit along with my EFA's. seems to help a lot.

Have a great day.

All the best,
Arden

[Emily Mattes]

2008.11.16 REST
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2008.11.17
Yoga: ~20:00 (morning)
Dynamic Stretching
Olympic Lifting

Today was a coaching extravaganza! Leo Totten and Dave Miller came down with a bunch of lifters to lift with us, Mary, Jordan, and Doug were there, and so was Mike, the East Coast Gold masseuse. He worked on my shoulders and upper back. Lots of good lifting everywhere--a guy named Adam squatted 195! Madness!

Did a lot of technique work on the squat snatch, learned to do it off blocks to help improve my speed, and Leo taught me to split jerk. An excellent night.

Snatch: 25x3, 30x3, 35x3x2, 37x3, 39x3 (fail on 2nd rep, made 3rd), 40x2, 42(f), 42(f), 42(f)

Clean: 35x3, 45x3, 50x2, 51, 52, 52(f), 52(f)

BS: 70x2, 71x2, 72x2x3

Split jerk practice with 15, 35

Snatch practice off blocks using 25-35, stopped when it started to seriously strain my wrist

Chin body rows: 3 max sets - 6, 5, 5
Back extensions: 3x15

Skipped deadlifts as I figured I did enough today.

[Emily Mattes]

2008.11.18
Dynamic Stretching
Olympic Lifting

DNF! Felt poorly from the beginning of the workout and by a third of the way through I was missing weights all over the place, weights I did with ease yesterday (like almost dropping 35 directly on my head). My coach warned me this might happen after yesterday's workout. Anyway, decided to quit before I got more frustrated and just try the workout again tomorrow.

[Emily Mattes]

2008.11.19-20 Real life has interfered with my workout schedule. I pulled an all-nighter for a midterm between Tuesday and Wednesday, and I felt in no shape to work out Wednesday or today. I'm going to do a little yoga tonight and then return tomorrow to weightlifting.

[Emily Mattes]

2008.11.21-24 Too much school work, decided to focus on that and take a rest week (if you can call a week of sleep deprivation and crappy eating a rest week )
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2008.11.25
Dynamic stretching
Dot drill
Olympic Lifting
Was getting dizzy spells any time I picked the bar off the floor, worsened to the point where I wasn't really able to pull off any cleans. I figure it's because it's my first day back (I hope).

OHS - heavy single: 15x5, 25x3, 35, 40, 42.5, 45, 47.5

Snatch: 15x3, 25x3, 30x2, 35, 35, 38(f), 36, 35, 25x3x2 (worked on squat snatch)

Clean: 35x3, 45x2, 50(f), 50(f), quit here due to dizzy spells

Push press: 38x3x2, 40x3, 41x3, 42x3

Body rows - max sets: 10, 8, 8

Metcon: 4:04.97
3 rounds of
10 walking lunges
10 22.5'' box jumps

[Emily Mattes]

2008.11.26
Yoga (in the morning): ~15:00
Dot drill
Dynamic stretching
Olympic lifting
Snatch (off of knee-high blocks): 25x5, 30x3x2, 32.5x3, 35x3, 37.5x2, 35x2, 36x2, 36, 37.5x2, 35(f)

Working on speed here, having lots of trouble with it. Dizziness again.

Clean: 35x3, 40x3, 45x2, massive series of fails, 35x4, more dizzy spells, coach told me to move on.

FS: 65, 58x3, 66, 62x2, 67, 60x3, wanted to do more but started getting sharp pains in knee, coach said move on.

RDLs (snatch grip): 45x3x2, 40x3, 47.5x3x3

Olympic lifting pretty atrocious, but powered through dizzy spells as I figured the only way I was going to get used to lifting again was if I lifted. Didn't feel like doing metcon, but did it anyway--again, I figure if I push myself now I'd get back into it faster. Not sure what's going on with the knee.

Metcon: ~8:00
3 rounds of
20 jumping pull-ups
15 50# kettlebell swings

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Low energy, random aches and pains, dizzy spells, have no idea what the hell is going on but I feel awful. I think I'll fast tomorrow (couldn't do Thanksgiving plans because of homework), make sure I have something healthy to break it with. And start taking fish oil again. This is probably the poor diet and lack of sleep the last week as much as anything else.