Push press 1RM, DL max reps in 30 sec

Monday June 21, 2010

Snatch at noon Working up to 8x90-95%

45, 65x3, 75x2, 85x1, 90x1, 95-95-95-95-100F-100F-95F-95F-95

C&J 730pm

45-88x2 (L&Rx1), 108 x2, 130xR, 130xL (press out), 130xR, 130xL (pressed) 130R F (breathed on way down), 130 F (both on jerk again can't get my timing down. feel off. may be tired.

I have officially given up on working towards such a strong focus on O-lifts that I was shooting for over a two week period. This already got spread out for a solid three weeks now as it proved to a bit too strong of a load on my shoulder. I have a history of a suspected labrum irritation so I just need to be smart. The PRs will come. I am not defeated, but ready to continue on with the strength cycle I originally wanted to follow beginning after regionals. What plan is this you ask? My husband put together a template and it involves some dynamic efforts, max reps in 30 seconds at the top of 3 minutes and then at the top of 90 seconds, gymnastics stuff with this same idea of max reps, various distance sprints, etc.

I'll be going after a few one rep maxes over the next couple of weeks to determine what to base my percentages after.

Tuesday

1130am

1 rep max push press: 45x2, 65x1, 85x1, 105x1, 115x1, 120x1, 125F

Deadlift @ 70% max (169) max reps in 30 sec at the top of every 3 minutes. So, later I am pretty sure that I failed to add 5lbs plates to each side so I was shooting for 168, but to be safe I'm saying that I only did 159lbs. Not sure how this occurred to me after the fact other than the fact that I have a photographic memory and I do NOT recall a bar with 15kg+10Kg+2.5lbs and 5lbs. Oh well, next time I'll get it right.

Rnd 1 17, Rnd 2, 17, Rnd 3 17, Rnd 4 18

Felt good

330pm

100m sprints at the top of every 3 minutes the hill starting from the stop sign

19/19/19/18/19/19/18/18

I felt good. Crisp, especially considering the work I did earlier. We (me and Tamara) did a time trial a few weeks ago in 15.7, but today we are unsure on where our starting line was. Today I started at the stop sign whereas I think before I started by the drain. Regardless the next time I go for a PR I will just do it on the track and shoot to break my high school record of 14.6 or 14.8...I'll be sure to go under 14.5 to play it safe!