"Men's Amanda" Take 3

AM - Snatch intense + Clean intense + Vertical CP (not battery)

A. Snatch Balance, build to a tough single

B. Squat Clean Cluster, 1.1 - build to a tough set

C. Fat Bar Press @ 20X0, 2-2-2-2-2, 2 min

A. 200# ..... 20lb PR

B. 200#, this was really tough probably a max today, jumped from 185 to 200

C. 145#, 150#, 155#, 160# fail so dropped to 155# failed to get just 1, dropped to 150# and failed. wow I hit a wall on these

9

200# Snatch Balance from Chelsea Ryan on Vimeo.

PM - CP Battery tester

Men's Amanda for time - video this one

9:26

10
Compare to
 21:20 in March 2012
39:58 Sept 2011 (almost 2 years ago)

Amanda @ 135# (Men's Rx) Sept 2013 from Chelsea Ryan on Vimeo.

Amanda @ 135# March 2012 from Chelsea Ryan on Vimeo.

Chelsea Ryan does "Amanda" @ 135# from Chelsea Ryan on Vimeo.

OPT Aug 2

TRAINING
A. behind the neck jerk - singles on the minute - add till -10-15% of 1RM
(no more than 5 tough sets)
B. power snatch x 1/snatch balance x 1/OHS x 1 - 80% effort; rest 90 sec x 4
C. on the minute for 8 min:
3 clean and jerk - 185/135#
6 KBS - 88#/55#
RESULTS:
A. 145# 150# 160# 170# 180# 190#(f)
Haven't ever done rack jerks so I had no idea where to start. Minutes started to come up quickly so failed 190#
B. All sets @ 105# The weight flew after part A
C. Sets 1 & 2 @135#, failed minutes 3 & 4 so dropped the weight to 125# for sets 5 & 6, failed set 7, set 8 @ 125#

All kbs@ 53#

Part C was extremely tough for me, mentally and physically. I had barely any time to rest, so it became continuous and I couldn't hang on for very long before failing.

Back To Training

TRAINING:

Part 1:
A1. Power Snatch - 2-3 x 3; rest 20 sec
A2. Max Vertical Jump - 2-3 x 3; rest 4 min
(10 sec b/t attempts)
B. Power Snatch x 1/Snatch Balance x 2/OHS x 3; rest 2 min x 3
C1. KBS heavy x 6; rest 10 sec
C2. Knee Tucks - 6 rebounding tucks; rest 2 min x 3

rest 6+ hours

Part 2:
5 sets @ 97%:
10 hang squat clean - 95#/65#
10 burpees
10 chin ups
10 burpees
35 double unders
rest only through breathing; no activity 5 min b/t sets

RESULTS:

Part 1:
A1. 105# (x3), 110# (x3), 115# (x1) failed 2 and 3
A2: done
B. All sets at 115#
C1: all sets w/ 2 pood
C2: done
I'm excited to finally power snatch 115#! I couldn't even squat snatch 115# a few months ago. I have eliminated my early arm bend in my snatch and clean, but now I need to work on the bar position in both. The bar is always too far in front of me, so I end up jumping a few inches forward during the lift in order to "chase" the bar. In my snatch I also hit the bar off my thighs, and I need to work on bringing the bar back into my hips and us the power from my hip pocket rather than my thigh area.

Part 2:
I decided to do 11.4 as my second work out of the day. It may not have been the smartest idea considering I did heavy squat snatches yesterday, and snatch/ohs work this morning. I killed myself earlier this morning during the am training but I decided that sometimes I have "bad muscle-up days" and I did not want to have a bad day on Saturday and have it be my only shot, so I tried 11.4 today, and plan to re-do it Saturday.
11.4
AMRAP 10 min
-60 burpees (facing the bar, jump over)
-30 OHS @ 90#
-10 Muscle-Ups

I finished all the burpees and OHS but failed my MU. I was irritated that I didn't get my muscle up so I retried it 5 minutes later and was able to do one. My plan for Saturday is to move faster during the burpees and OHS so I will hopefully have more time to rest before I attempt (and hopefully get) a muscle up, but we'll see what happens!

OPT Training: Complex, Dips, Pull-ups

TRAINING:

5 sets:
Power Snatch x 1
Snatch Balance x 2
OHS x 3
Hang Squat Snatch x 2
rest 3 min - weight must go up per set
+
Dips - 2-3 wtd; rest 20 sec
Chin Ups - 2-3 wtd; rest 3 min x 3
(wtd = weighted; last set toughest set)

Results:
"Complex":
1. 85#
2. 90#
3. 95#
4. 105# (Fail on Hang Squat Snatch)
5. 105# (Fail on Hang Squat Snatch)
+
1. Dips @ 20# x3, Pull-ups @ 20# x3
2. Dips @ 25# x3, Pull-ups @ 25# x3
3. Dips @ 30# x3, Pull-ups @ 30# x2

My Snatch Balance and OHS felt great, but as the weight increases my squat snatch balance is unsuccessful because of poor bar placement. I feel like I am quick to get under the bar, but my grip is not wide enough, and the bar is too far out in front of me to catch it in a stable position at the bottom of the snatch. I also need to practice the "hook-grip". I hate it, it feels super uncomfortable, but in my first attempt at 105# the hook-grip would have been beneficial because the weight felt like it was "slipping" out of my hand (slipping from lack of strength, I had chalk on my hands).


OPT Training: "Complex", Weighted Dips, Weighted Pull-Ups from Chelsea Ryan on Vimeo.

Sprints

Snatch Balance as a skill warm up. worked up to 135# x2

OPT

TRAINING:

part 1:

3 sets:

5 tough DL touch and go

8 burpees AFAP - jump explosive/high at top to touch something

rest walk 5 min

+

3 sets:

5 tough hang power clean

8 burpees AFAP - work on speed up and down, barely off ground

rest walk 5 min

+

3 sets:

Airdyne 20 sec @ max effort

rest 4:40 off bike

Results:

DL @ 225#, reach towards a 9 ft bar

1. 36 sec

2. 34 sec

3. 33 sec

HPC @ 115#

1. 22 sec

2. 22 sec

3. 23 sec

Airdyne completed at max effort x3

March 24, 2011 OPT DL/HPC sprints from Chelsea Ryan on Vimeo.

part 2:

Run 45 min @ Z1 really easy pace

3.7 miles