Emily's CA WOD/Olympic Lifting/Whatever Log

[Emily Mattes]

2008.11.28
Dot drill
Dynamic stretching
Olympic lifting

Snatch (off blocks, knee high): 25x3, 25x5, 25x3
Drop snatch: 25x3
Snatch (BK): 25x4, 25x3
Snatch (off blocks, knee high): 25x3, 30x3x2, 35x1x4, 35x3x2, 36(f), 36x1x2

Clean + push jerk + jerk: 35, 40x2, 45x1x3, having lots of issues here so quit cleans and decided to just focus on jerks

Push jerk + jerk: 45x1x3

Clean pulls: 60x3x3

Lifting feeling slow and sad today. I think I burned myself out during my warm-up. Too much warm-up, not enough higher-weight lifts.

Metcon: ~9:15
4 rounds of
300m row
10 (1 push-up + 4 mountain climbers)

Push-ups KILLED me. Don't know why.

[Emily Mattes]

2008.11.29-30 Nada

2008.12.01
Yoga: ~15minutes

2008.12.02
Dynamic stretching
Dot drill
Olympic Lifting - Everything done off of blocks (BK) unless noted otherwise
Tall snatch drills with 15
Drop snatch drills with 25
Snatch: 25x3, 25x5, 35x1x2, 37.5(f),, 37.5x1x3, 40x2 (pulls), attempted snatch at 40 and failed miserably

Clean & Jerk: 35x3, 45x2, 48, 50, 52 (missed jerk)

FS: 20x3, 40x3, 50x3, 60x2, 68x1x5

Body rows (max sets): 4, 5

Overhead situps: 10@20#, 2x10@30#

Deadlifts (standard): 80x3x2, 85x1 (failed on 2nd rep), 85x1 (failed on 2nd rep), 80x3

Held off on doing tons of snatches today, and my cleans felt great. Wotta surprise!

[Emily Mattes]

2008.12.03
Dynamic stretching
Dot drill
Sots press, over-under training (over-under are putting a weighted bar on rails on a squat rack, then pulling myself under the bar to practice the feel of the third pull)

Snatch: 25x4, 25x3, 30x3, 25x2, 38, 39(f)x2, 39, 39(f), 37(ugly), 35

C&J: 35x3, 45x2

Clean: 50, 52, 50

Push press: 40x3, 42x3, 45x3, 46x3, 45x3

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

Metcon ~4:40-4:50
3 rounds of
10 1-arm dumbbell snatches, 30#
30s plank w/20kg weight

[Brandon Oto]

Hey Emily, I hear you're trying to imitate an anthive in total workload. Confirm/deny?

[Emily Mattes]

Erm, am I doing too much? I'm not good at judging these things.

[Brandon Oto]

What sez your body?

[Emily Mattes]

Well, if I overdo my warm-up exercises--like I did way too much snatch work on the 28th--then I'm burned out for the rest of the workout. But yesterday felt fine. I need a LOT more sleep, nine hours or more feels best, but during the day otherwise I'm feeling a-OK.

[Emily Mattes]

2008.12.04
Dynamic stretching
Dot drill
3 x (5x 2 shrugs + tall snatch, 6 Sots press) - with kiddie bar

C&J: 35x3, 45x2, 50x2 (pulls), 50, 54

Snatch + OHS w/ 2s pause: 35x3, 35x2

Snatch: 37.5x1x2 (crappy)

OHS: 37.5x2
Drop snatch: 25x3, 30x3 (fail on 3rd rep)

FS: 50x3, 60, 65, 69, 73(f), 72(f) - wanted 75, but wasn't happening.

Snatch pulls: 50x3x3

Metcon
10-8-6-4-2 of
Jumping pull-ups
23'' box jumps

[Chris Salvato]

Excuse me for not thumbing through your log as thoroughly as I should have...

but what is the Dot drill?

[Emily Mattes]

It's detailed here, I use it as a warm up.