Dianne

"Dianne"
225 Deadlift
Regular HSPUs
13:58

Later in the day.

30 Ballups

Olympic Lifting- Heavy Single Day

Dynamic Warm-up 10 Forward Rolls 10 Backward Rolls 10 Backward roll to pushup support 10 Handstand Rollouts

Snatch- Heavy Single

135-155-165-170-175(x-x-x)

Clean&Jerk- Heavy Single

155-185-195-205-210-215 PR !!!

Front Squat- Heavy Single

155-185-205-215-225 PR !!!

Box Jumps- 3 x 5

32"- 35"- 38"- 40"- 42"

Later that evening...

a. Front Lever 6 seconds x 7 sets

b. Planche 6 seconds x 7 sets

c. German Hang 6 seconds x 7 sets

Elizabeth 3-15-11

"Elizabeth"

"Elizabeth"
For Time:
21-15-9 reps
Cleans(#115)
Dips(Ring)
13:40

15 seconds work / 15 seconds rest x 8 sets

Toes to bar variations

Evening:

3 Rounds

Max Handstand, nose to wall: ~1min per set.

20 Hollow Rocks

Snatch 65% x 2 x 3

55kg

Clean Pull 103% x 2 x 3

100kg

Snatch Balance 75% x 3 x 3

65kg-67.5kg -70kg

Back Squat 87% x 2 x 3

105kg

RKC Snatch Test

RKC Snatch Test

5 minutes max snatches, 55 pounds , switch arms whenever

The kettlebell can be put down, but not dropped from over head. Ideally though it should stay up in the air for the whole 5 minute duration. I rested it on the ground. Next time I will try without resting it on the ground.

"Test 2"

"Test 2"

15 Rep Power Clean & Jerk = 110 pounds,

rest as needed between rounds and repeat for 12 reps - 9 reps

Olympic Weightlifting Technique + Rope Climb +

Weightlifting:

Muscle Snatch 80% x 2 x 3 sets

40kg

2 Postition Snatch (Floor+Hang) 65% x 5 sets

50kg

2 Position Clean " " 65% x 5 sets

60kg

Push Jerk + Jerk 75% x 5 sets

60-65-70-75-75

Gymnastics:

5 Rope Climbs (Arms Only) ~2minute rest between efforts

10minutes of:

power wheel slide to hollows. these are intense

Flexibility

i. pike stretch 2 minutes

ii. Split hold 1minute

iii. Pancake Split hold 1minute

iv. Legs Crossed Seated, 1minute RT/1minute LT

v. bridge hold 45 seconds on/60 seconds off x 3 sets

Slide to Hollow (Power Wheel Style)

Inverted burpees

"Fran"

10 minutes of:

Inverted Burpee Practice

Fran

7:35

5 Rounds

a. German Hang 15 seconds

b Back Lever Tuck 15 seconds

c. L-Sit 15 seconds

Start of week

Weightlifting:

Clean & Jerk 70% x 1 x 3

Front Squat 80% x 3 x 5

Snatch Deadlift 113% x 2 x 3

Snatch Push Press 75% x 5 x 4

Gymnastics:

Max Pull-ups

rest as needed

Max Push-ups

CrossFit Gymnastics Total

Oly. Power Lifts + "The Gymnastics Total"

Muscle Snatch Heavy Single:

50kilo

Power Snatch: 3 x 4

55kilo

Power clean+Push Jerk: 3 x 4

70kilo

a. glute ham raises x 5 x 5

b. box jumps x 3 x 5 , 45 inches box

"The Gymnastics Total"

Max Strict Muscle-ups 4-3-3

Max Handstand Push-ups 12-12-9

Max L-Sit 30s-30s-28s

First round was the best: score=46. You just add up the numbers from your best round.

Snatch, Clean&Jerk, Row .....

Snatch: 65%, sets of 3, for 15 minutes

Clean&Jerk: 65%, sets of 3, for 15 minutes

Row 5K = 22: with some change. I haven't been on a rower for about 2 years, it fucking sucked. But I'm glad I did it. It was some good mentally hard work. Gotta train the mind even more than the body. It' like Arnold said ' The mind always gives up before the body. You have to train the mind to work for you, and not against you.' I'm paraphrasing.

P.M. with sister and dad we did

20-16-12-8

#40Db Snatch, R/L

#40Db Front Squat, R/L

#40Db Push Press, R/L

You do 20 per arm of each movement, then 16 per arm of each movement, and so on down to 8. Killer fucking workout, with just one little dumbbell, a minimalist workout , and highly effective. Sister and dad used 20 and 30pound dumbbells respectively. After this I went to bad that night earlier then I have in a long time.

Reverse V-Outs

" It is a good assistance exercise for learning how to swing on rings. It also taxes the posterior chain from top to bottom and can help to improve overhead stability in overhead squats. Most people are by far the weakest pressing backwards in the overhead position". -Tyler Hass

Just another day at my sanctuary

Skill:
30 Straddle Press to Headstands

Olympic Lifting Workout:

Clean & Jerk

140 x 3 x 3sets

Snatch Pull

180 x 3 x 3 sets

Overhead Squats

160 x 3 x 3 sets

Front Squat

190 x 2 x 3

Gymnastics Wod:

100 Reverse V-outs on Rings, hung on my iron gym in the doorway. haha

100 Hollow Rocks

These were not done for time, but form again, while cooking dinner :)) Greasing the groove !

Max Jerk

Muscle Snatch - Heavy Single

30 - 40 - 50 kg

Snatch

50 kg x 2 x 4

Clean

60kg x 2 x 4

Jerk - 1RM

60 - 80 - 100 - 105 - 110 (x) - 107,5kg (x)

Later in the day, at home, while cooking dinner I did.

100 V-outs on the rings
and
100 Superman Rocks

These were done for form not time.