Wednesday November 25, 2009

20 Double Unders
10 Hang Power Snatches (55lbs)
2 Sled pushes w/20lbs to fench and back

4 Rounds

No Time... I sucked and didn't do all four rounds... Ugh... I couldn't catch my breath for the life of me and I started feeling light headed on the way back from the sled pushes to the fench at the end of the third round... WOW what a workout.. I didn't think it would be that bad, but it was.. LOL.. Hopefully next time I will be able to finish it dangit...

Tuesday November 24, 2009

Snatches

85% @ 35kg = 77lbs
90% @ 37kg = 81lbs
95% @ 40kg = 88lbs

Snatch Pulls

95% @ 51kg = 114lbs
100% @ 55kg = 121lbs
105% @ 57kg = 127lbs

Clean & Jerks

75% @ 39kg = 87lbs
80% @ 44kg = 92lbs
85% @ 46kg = 97lbs

Saturday November 21, 2009

"Got Grip"

DB Farmers Walk P-Hill (35lbs)
21 Pull Ups
21 Dead Lift (121lbs)
DB Farmers Walk P-Hill (25lbs)
15 Pull Ups
15 Dead Lift (121lbs)
DB Farmers Walk P-Hill (25lbs)
9 Pull Ups
9 Dead Lift (121lbs)

OMG... I tried doing the P-Hill w/35lbs and I was done... So I switched it up to 25lbs... That workout was good but my arms were shot...

"Man Overboard"

Med Ball Toss (25)
Flutter Kicks
KTE (Floor)
Pass Throughs
Turquish Sit Ups (15lbs)
Planks

The idea for "Man Overboard" was one person is doing the med ball toss and everyone else is at a different station... Once the person at the med ball toss is done doing their 25 sit ups that when everyone else stops... We did one round, thank god, I was finished after that... LOL

Friday November 20, 2009

3 Min. Wall Ball (14lbs)
Rest for 3 Min.
3 Min. KB Swings (35lbs)
Rest for 3 Min.
3 Min. Row for Calories

163 Reps

This was a great workout... But the rowing sucked at the end...

O-Head Squats

25kg = 55lbs (5)
35kg = 77lbs (3)
39kg = 87lbs (3)
45kg = 99lbs (3)

I PR'd on my O-Head Squats... Whoop Whoop... Last O-Head squat was 77X5... So I'm pretty stoked for being able to actually do 99lbsX3... YAY :)

Thursday November 19, 2009

Hang Snatches @ 65% of Max 5X2

25kg = 55lbs
27kg = 59lbs
29kg = 65lbs
29kg = 65lbs
29kg = 65lbs

I tried squating but my hip still hurt so I just power snatched it!

Snatch Pulls 95% X3, 100%X3, 105%X3

95% = 54kg (119lbs)
100% = 56kg (124lbs)
105% = 57kg (126lbs)

(2) Cleans & (1) Jerk @ 70% 3X3

35kg = 77lbs
40kg = 88lbs
40kg = 88lbs

My hip still hurts during squats, but Veronica said I was doing much better on my front squat keeping it tight... YAY :) LOL

Tuesday November 17, 2009

Snatches @ 70% 3X2

34kg = 74lbs
34kg = 74lbs
34kg = 74lbs

Jerks @ 80% 3X3

42kg = 92lbs
45kg = 99lbs
45kg = 99lbs

Back Squat @ 75% 4X3

45kg = 99lbs
50kg = 110lbs
52kg = 114lbs

Didn't finish my last set on the back squat cuz my hip was hurting... Ugh...

Sunday November 15, 2009

2009 Don Wilson Weightlifting Competition

Snatch Attempts


37kg = 81lbs
40kg = 88lbs
42kg = 92lbs



New PR on my snatch... YAY :)

Clean & Jerk Attempts

50kg = 110lbs
54kg = 118lbs
57kg = 125lbs (missed)

I missed my last attempt... Ugh... I wasn't fast enough under the bar... Better luck next time!! Overall I was very happy with my performance especially after last time with my Snatches...

Skylar did an awesome job placing 3rd in her weight class.. Great Job yo!!!

Shianne's 1st Attempt @ the Snatch... So proud of her, she did awesome...

Sophia's Snatch... She did great... Clean & Jerk'd 44lbs for an 8yr old... Crazy... Good Job!

Thursday November 12, 2009

Hang Snatches @ 65% 5X2

25kg = 55lbs
27kg = 60lbs
29kg = 65lbs
29kg = 65lbs
29kg = 65lbs

Clean & Jerk @ 65% 4X3

29kg = 65lbs
35kg = 77lbs
39kg = 87lbs
39kg = 87lbs

Back Squat @ 70% 4X3

39kg = 87lbs
45kg = 99lbs
51kg = 114lbs
51kg = 114lbs

Tuesday November 10, 2009

Snatches @ 70% 5X2

29kg = 65lbs
31kg = 70lbs
31kg = 70lbs
31kg = 70lbs
31kg = 70lbs

Clean & Jerk @ 70% 5X2

31kg = 70lbs
35kg = 77lbs
37kg = 82lbs
37kg = 82lbs
37kg = 82lbs

Clean Pulls @ 100% 4X3

45kg = 99lbs
49kg = 109lbs
51kg = 114lbs
54kg = 119lbs
56kg = 124lbs

Saturday November 7, 2009

P-Hill Run
21 Wall Ball (14lbs)
21 Hang Cleans (65lbs)
P-Hill Run
15 Wall Ball
15 Hang Cleans
P-Hill Run
9 Wall Ball
9 Hang Cleans

8:28

Finisher was sled pushing w/ I dont know how much weight for 60 sec... Its hard let me tell ya... The first round is good, but the second go around was hard on the way back... LOL

Friday November 6, 2009

200m Run
12 DB Snatches (25lbs)
5 Pull Ups

7 Rounds

13:48

O-Head Squats 5X3

25kg = 55lbs
29kg = 65lbs
25kg = 55lbs
25kg = 55lbs

My time was ok... I rested too much on the last couple rounds... Oh well... Also, I was told not to do heavy weight on my O-Head squats cuz of my hip cuz I need to save it for Sunday's Competition...

Thursday November 5, 2009

Heavy Snatch every minute for 10 minutes

1st min @ 27kg = 60lbs
2nd min @ 29kg = 65lbs
3rd min @ 31kg = 70lbs
4th min @ 35kg = 77lbs (missed)
5th min @ 35kg = 77lbs
6th min @ 37kg = 82lbs (missed)
7th min @ 37kg = 82lbs
8th min @ 39kg = 87lbs (missed)
9th min @ 37kg = 82lbs
10th min @ 39kg = 87lbs

So I maxed at 39kg @ 87lbs... YAY :) I was doing the exercise wrong I guess.... After you miss a snatch your suppose to go down and stay at that weight... Well I was staying at the weight I missed and if I made it, I was going up in weight... So in my 8th min I missed it and thats when Veronica said to go down... So I went down from 39kg to 37kg, made it in my 9th min made 37kg so I went up for my 10th min @ 39kg... I guess we weren't suppose to do that.. Oooopppsss.... :( Oh well... I got a max for the night tho... YAY :)

C&J @ 70% of max C&J 5X2

35kg = 77lbs
37kg = 82lbs
39kg = 87lbs
45kg = 99lbs

Front Squat @ 70% of max 5X3

35kg = 77lbs
45kg = 99lbs
49kg = 104lbs
51kg = 114lbs

My hip still is giving me issues... But I am still going to compete on November 15th... I just won't go as high as I could if my hip wasn't bothering me... Oh well... its the experience and plus now Skylar will do the competition... LOL

Tuesday November 3, 2009

"O-LIFTING"

Hang Snatches 5X3

25kl = 55lbs
27kl = 60lbs
29kl = 65lbs
35kl = 77lbs
37kl = 82lbs

O-Head Squats 5X3

25kl = 55lbs
27kl = 60lbs
29kl = 65lbs
34kl = 75lbs

Cleans 5X3

35kl = 77lbs
45kl = 99lbs
47kl = 104lbs
50kl = 110lbs

My freekin hip still hurts... Ugh... I can't wait to go to the chiropractor to find out whats the matter with me... LOL... It was still a good workout and I pulled off the Snatch @ 37kl, which is what I did at the Bad Girl Open Competition... So I know I can still do it for next competition... LOL :)

Monday November 2, 2009

Finally Got to Work Out... LOL

400m Run
5 Bear Crawls
10 Dips (MM Band/Purple)
15 Wall Ball (12lbs)

3 Rounds

17:15

Time sucked, but whatever... My hip was bothering me again...just during bear crawls and a little bit during wall ball thats why I didn't use a 14lb ball... My time could have been better... Oh well...

Push Press
3X5

25kl = 55lbs
35kl = 77lbs
38kl = 82lbs

Couldn't do anymore than that, I pinched my freekin back where it has been hurting... ugh... Need to find out what I did to my back dangit... We will see how o-lifting will go tonight... Hopefully much better than last week, I HOPE :)