Mondays Workout

Awesome Day

Okay soooo, I have been a slacker with the blog. 

Today was a wonderful training day. 

8:30am- Ran 4.73 miles---51 minutes but I was pushing my two boys in the stroller---

(I have been running every morning, 4 days a week I run between 2 and 3 miles and the other 2 days I run to Chapparal Park which is the 4.73 miles round trip)

11:30-1:00- Olympic Lifting Class with Joe Micela

45 minutes of Snatch

4 reps at 75#

4 reps at 95#

2 reps at 115#

2 reps at 125#

10 reps at 135 (in doubles)

30 minutes of Clean and Jerk

4 reps at 95#

4 reps at 115#

4 reps at 125#

2 reps at 135#

2 reps at 155#

10 reps at 165# (all doubles)

15 minutes of Front Squat

3 sets of 10 at 165#

4:00-6:00

Warm Up

Landmine Twist--3 sets of 20 total

2 sets of 6 pushups

*Weighted C2B pull-ups, I used a vest...not sure how heavy it was, maybe like 10lbs...
4 sets of 4

* I already worked on Oly today so instead of doing the cleans and jerks I worked on butterfly pull ups- 

I was able to string 10 together...did 4 sets

1- 5

2- 7

3- 10

4- 4

Front Squats

*since I already did front squats I just did Laura's numbers*

2/5--130#

2/3--140#

2/1--155# ( I think )

Efficiency (this was tough for me today, my collar bone is really killing me and I just struggled! I had to do singles)

30 reps of clean and jerk @ 125# every 15-20 seconds in 4:30 (supposed to be in 3:45 but I got behind)

Then 2 broad jumps every 15 seconds

*this was easy, but Rob informed me it was supposed to immediately follow the c & J...whoops!

Conditioning: I really loved this workout! 

I just did 10 rounds for time without stopping. I took tiny breaks when I got tired but tried to just NOT STOP moving. 

3 45# plates on the dog sled

8 burpees

Strict Dips
6x3
(I couldn't get deep enough when I did 4, I know its only 1 more but it wasn't counting so I just did 3)

Strength:
Seated DB Shoulder Press
1x15
1x12
1x9
1x15
Dumbbell Incline Chest Press
1x15
1x12
1x9
1x15

****THEN I haven't been on the rings for a few days because I have been so sore. I have made it a point to get up there after every workout and get at least 3 in so I can get used to doing them tired. I have been able to get up 99.9% of the time, which makes me so happy ;) 

Well today I decided I would do them fresh because of my soreness and aches and pains....BUUUUTTT I couldnt squeeze in during class because the floor was taken up. SO I had finished all my stuff and was like, "EFF, now I have to do them tired, I can't leave without doing them..."(kind of a mental thing) SOOOOO I hopped up there and I got 4 singles in before I left! They were so easy!!!!! I landed high in my dip and everything! YESSS! Perfect ending to my day.....Noooowww for stringing these suckers together! Can someone help me with that! I need at least 3 unbroken by regionals.****