"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.

March 1st

Friday 

AM - Snatch intense + Clean and Jerk intense + SN Battery + MU's

A. Above Knee Hang Power Snatch. Power Snatch, 1.1 - build to a tough set - go touch n go from overhead back to floor into power snatch

B. Front Squat and Split Jerk, 1 rep x 6 sets, 2 min - start @ 170lbs, add 5lbs total per set

C. "Amanda" as rx'd - try unbroken MU's to start

A. 155# PR for hang power and power, felt pretty tired after this, this seemed to take a lot out of me.

B. Completed as written, 185# and up felt really heavy today

C. 7:30 not a pr, started out with 8 MU in a row which is the most ive ever done, but had nothing left at the end... it took me over a minute to get the last 2 muscle ups on my set of 5. Felt tired before I even started, really thought I could get around 6 min... maybe next time. Last week's work out on Friday was easier than Amanda, I felt way better then. 

PM - specific muscular end work

Every minute on the minute for 20 minutes:

1st min - 7 Kipping HSPU

2nd min - 7 Toes to Bar

+

5 min rest

+

Every minute on the minute for 10 minutes:

10 Hand Release Burpees to 6" OH

The HSPU/T2B felt great. Movements were easy and I could have kept this going for a long time. Burpees were another story, I would not have been able to do this for any longer, I was barely hanging on by the end, the first few sets were just under 30 seconds but then I started getting closer to 40  seconds so my rest was shorter and I was fading quick. Burpees were really tough again, surprise. 

4 PR's

AM - Jumping + Clean and Jerk moderate + Snatch moderate + Front Squat Moderate + Upper CP tester 

A. Box Jump Cluster, 1.1.1 x 5 sets, 2 min - all tough sets, no walk-in

B. Clean and Jerk, build to a 1RM

C. Front Squat @ 20X1, 1 RM

D. "Amanda" as rx'd 

9,7,5:

MU's

Squat Snatch @ 95lb

A. 40"/ 42" for the remaining 4 sets

B. 195# pr, jumped to 203# and missed the jerk, couldn't get 200# once I worked back down. SO annoying, I need to just take small jumps in weight when getting near my max because I know I can get 205#+. Although I hit a PR, I am left feeling unsatisfied and now I expect myself to hit 205#+ in a couple weekends at the OPTathlon. 

C. 210# PR

D. 6:58, about a minute slower than I hoped but still feel ok about this given what I had to do before and how annoyed I was with myself going into it. 

A few positive notes:

• Clean has gone up 18# since I have started working with Michael
• Clean and Jerk has gone up 20# and in 2 weeks it will be a total of 30# increase
• Front Squat has gone up 20#
• My clean is finally heavier than my power clean
• 4 PR's today: 195# clean and jerk, 203# clean, 210# front squat, 6:58 Amanda

 

 PM - Swimming MAP

Swim 25 m hard every 2 minute for 30 minutes

Will complete later this evening. Looking forward to it.

"Men's Amanda" Take 2

Second time doing Men's Amanda today:
9, 7, 5
Muscle Ups
Squat Snatch @ 135#
My old time was 39:58 (5 months ago)
Today's time was 21:20
Felt okay throughout. I really wanted more like 18 minutes but snatches weren't feeling "on" today. Whether that was the case, or if it is just tough to snatch 135# after 9 muscle ups, 21:20 is still an okay time. I know being able to do this work out as a female is an accomplishment in itself, but I would have liked to see a better time just like every work out. I still do think a sub 18 min time is totally possible. It comes down to the snatches, which is where I spent most of my time. I had some fails on each set, but no MU fails. My shoulder kept popping on the first set so I kept the MU's down to singles which is pretty much what I would have done anyways, maybe starting each set with a double, in the end that would not have made up much time. Here are the 2 videos of the both times I have done it.

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

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

Amanda @ 135#

Today was my rest day but I felt the need to work on a few things. I wanted to work on heavy snatches and muscle ups. So, I came up with the idea of doing Amanda @ the men's RX weight. I weighed myself this morning, 138#, so this work out was pretty close to body weight. I played around with false grip vs non-false grip, still finding false grip to be better for me for now.

Let's first talk about the muscle ups: My first set of 9 felt okay, a bit slower than I had planned for but I was not sure how to pace and I didn't want to blow it. After my snatches, I came back to the rings and I flew. Muscle ups never felt better, and I have never been so excited to be back on the rings in a metcon because that's usually the most challenging part for me. My last set felt great, I was able to string a double together and finish off with singles in a timely manner.
The snatches.... they felt heavy today! This is exactly why I wanted to work on them. After muscle ups, which really fatigue my shoulders and core, better form was extremely necessary. In the video you can see me "fighting" for a few snatches, and barely winning. The snatches that were successful were completed with better form. I think to myself "fly the bar up and just get under it" There is too much to think about and if I start thinking about the position, or the deadlift I get thrown off. I wasn't trying to set a PR so perfect form wasn't necessary, just good enough form to sneak under the bar.

I estimated that it would take me about 30 minutes, but my time was a bit longer, I struggled with the snatches more than I thought I would, but it's still cool to be able to complete the work out Men's RX! It's been a while since I did heavy snatches so that's partly why I chose this work out. It was a good test to see how I could do both heavy snatches and muscle ups with a heavy shoulder work out. More consistent practice will help me improve my time in the future. I have only done women's RX at regionals as a team which I think Matt and I completed 17 minutes or so, I'd like to think I could do Amanda at women's RX in a decent time. 8 +/- 1 minute. Muscle ups will be the deciding factor, whereas the snatches in this work out hurt me. I could do 9-7-5 snatches unbroken and last time I did it I did 7-5 unbroken but I had small rests. When I do women's RX, I will probably do 4/5, 7, 5, and muscle ups in doubles or singles. I plan to test this soon, I just need to find the right time to do it (training schedule/attitude: since it is a benchmark I always feel more pressure).

So for today:
9-7-5
Muscle ups
Snatches (135#)

*@ bw 138#
*Female
*21 Years old

This was a good little boost because the past week of training was tough, I didn't do as well as I hoped and school is currently consuming most of my time/energy. I think the video does a good job of demonstrating how the work out almost gets "easier" for me as a go. Yes the reps decrease, but the # of failed attempts also decreases drastically.
I used to dream about snatching 135# just one time. Now I can handle it in a metcon. My current PR is just over 150# so 135# is about 90%...HERE WE GO!!