178# Push Press PR

A. Front Squat, build to a tough triple

B. Push Press. Push Jerk. Split Jerk, 1.1.1 - build to a max set

C. 3 touch n go Squat Snatch @ 125lb per min for 10 mins

D. EMOM for 10 mins:

5 Thrusters @ 75lbs

5 C2B Chin-ups

*Sub 20 sec per set is goal

A. 205#

B. 175#, push press PR @ 178# but failed the rest of the complex. Took me 2 tries to get 178# and judging by how shaky 175# was, I called it after I failed the push jerk. I was too excited to push press 178# that I think I just lost focus

C. Completed

D. completed, video below. I think it is set 7 i am missing, maybe set 6 or 8, i stopped and started my camera each round so the upload would be faster and i must have not pressed the button to record before one of the sets. felt good, lost rhythm on 1 set of pull ups but oh well. 
10

Push Press. Push Jerk. Split Jerk 1.1.1 from Chelsea Ryan on Vimeo.

EMOM x 10 thrusters/C2B pull ups from Chelsea Ryan on Vimeo.

Weekend Training

Yesterday I did 11.5 and completed 275 reps. I was nervous when the work out was first announced. I wasn't feeling too confident about it, but I feel like I somewhat surprised myself. I did all the wall balls unbroken except 2 sets; on one set I fell forward on rep 12, and on my second to last set i broke 9/6.My legs are so sore today, especially my quads! 20 Minute AMRAPS are mentally defeating; I fell like there is no end. In other metcons I think to myself, "the sooner I finish, the sooner I can rest" whereas in an AMRAP I have to keep going for the same amount of time regardless of the work I am getting done. I feel a lot more conditioned than I felt about a month ago and I think it showed in this work out. I look forward to future training and the results I will see!

Today:
TRAINING:

part 1:
5-7 sets @ 97-100%:
4 shoulder to overhead tough
rest 0 sec
3x:
5 burpees AFAP
5 box jumps - 24/20" AFAP
rest walk 5-6 min actively

rest 4+ hours

part 2:
Run 5 min @ Z1
+
Run 45 sec uphill @ 80-90% constant pace
Run down easy x 4
+
Run1 min @ 80%
Run 1 min @ 50% x 3
+
Run 5 min @ Z1

RESULTS:
Part 1
5 sets @ 125#
1:05, 1:04, 1:13, 1:11, 1:18 (failed a push press so that added a few seconds)

part 2 Later today

I feel a bit worn out. My legs are so sore, and the rest of my body feels exhausted. Much needed rest day tomorrow.

Getting Ready for 11.3!

TRAINING:

part 1:

A. Press - build to a tough single in no more than 5 sets from empty bar - rest as needed

B. Push Press - build to an easy triple in 3 sets max - rest as needed

C. Split Jerk - build to a tough single in no more than 5 sets max - rest as needed

rest 6+ hours

part 2:

5 sets:

Row 350 m @ 95% effort

breathe 10 times

30 unbroken back extensions

rest 5 min actively walking

Results:

part 1:

A. 95#, 115# (f), 105#, 110# (f)

B. Misread directions; I built up to a heavy single Push Press: 125#, 135#, 145#, 150# (f)x 2

C. 160#, 170#, 175# (failed behind)

*145# is a Push-Press PR! 170# is a tied PR for my Split Jerk but this time it felt and looked a lot better. My arms were fully extended in the bottom of my dip, I did not press the weight out. I felt like I had forgotten what I was doing, then all of a sudden I had 170# above my head in what is probably one of my best split jerks I have ever done at a heavy weight.

(No time for a rest between part 1 & part 2 today, did them back-to-back)

part 2:

350m time/ ave pace per 500m

1. 1:12.8/ 1:44

2. 1:12.5/ 1:43.6

3. 113.7/ 145.3

4. 113.4/ 1:44.9

5. 114.3/ 1:46.2

*All back ext unbroken. Lower back and hamstrings are on fire. I cannot sit comfortable while I type this!

DT

DT @105#
5 Rounds
-12 Deadlifts
-9 Hang Power Cleans
-6 Shoulder to Overhead

5/19/10 15:48
3/3/11 12:19
3/20/11 10:56 (today)

This work out was tough after yesterday's demanding grip work out. The weight became heavy very early on. My goal was around 10 mins, hopefully next time I will be closer.


DT from Chelsea Ryan on Vimeo.

Work Outs

 March 8, 2011


Part 1:
4 min max DU's: 183
3 min max Box jump 20": 60
2 min max GHD: 42
1 min max reps powerclean 65#: 21


Part 2:
Deadlifts and strict ring dips 5x5 alt sets
DL loads: 205, 225, 235, 240, 245 (x4)


Part 3:
30 power snatches (isabel) @ 95# 
then immediately 
5 rounds of
-15 GHD
-6 Ring dips
-10 lateral hop burpees


snatches done at 6:27 total 21:17


 March 7, 2011
a1. Strict press x1/Push Press x2/ Split Jerk x 3
a2. 10 chest to bar pull-ups


alt a1 and a2, 3 sets


set 1: 90#, ub
set 2: 100#, ub
set 3: 110#, ub


110# was a strict press pr


Wod:
1,000m row
40 wall ball (14#/10ft)
750 m row
30 wallball
500 m row
20 wall ball
250 m row
10 wallball


18:56


March 6, 2011


3x10 back squats
145, 155, 165