Tuesday thru Friday

Playing a little bit of catch up! 

This week has been busy and hectic with my kids going back to school

This week has been awesome training wise 

I hit 3 PR's and matched a PR that I haven't been able to hit since November. 

What is crazy, is I know that its the combo of strengthening the "right" muscles 

and using the right muscles, and fixing my form

 I hate that I have to fix old habits...but I am so glad I found OPT and I can fix it now!!!

***Jerk 225lbs***

Power Clean 220lbs

Push Press 175lbs

Snatch 161lbs (matching an old PR)

--Tuesday--

*morning*

A. PC - build to a heavy single 

220lbs

B. Clean pull; 1,1,1,1; rest 2 min (185,195,205,215)

C. Unbroken KB swing ladder - 10 to 1 (2pd)

*I forgot my time on this! Its pissing me off...maybe I should just redo it...

I wanna say it was 3 something.

+

for time:

5-4-3-2-1

Med ball 2 shoulder (100#)

RC

TIME: 11:38

*evening*

A. Jerk - build to a heavy single (not a 1RM)

225lbs

B. for time: 15 jerk (85% of A) - from blocks

185lbs

C. Emom 8 min - Ring dip x 4-6 unbroken

6-6-6-6-6-6-4-4

Working on my dip form

+

3 rounds for time:

15 cal AB

15 ring push ups

15 box jump overs (24")

TIME: 6:17

*I was dragging a little

--Wednesday--

*Morning*

Jog 5k easy

45min

*Evening*

RTW 

1 min AD

1 min row

1 min FLR

1 min Plyos

1 min climb

1 min ski

x 6

- ALL easy pace

*I wasn't able to get back in to OPT so I just my own little version of RTW

Thursday

--Morning--

Warm up – include snatch balance work with load…..

A. Snatch - build to a heavy single

Got up to 161lbs

*this is my old PR, I know I can do more!

B. FS - build to a heavy single

I got to 210

*My legs felt kind of weak 

C. Emom 5 min - BS @20X1 x 1 (85%)

I did this at 215, felt good!

+

"Diane"

3:37

*I went too slow on the deads and I shouldn't have broken up my 15 HSPU. 

--Evening--

A. Press - heavy single

175lbs

B. Emom 8 min - Chin up x 8

**This was great

+

for time:

75 ring push ups 

*I totally underestimated this workout! 

TIME: 4:44 (my triceps are SORE)

Friday

--Morning--

3 rounds for time:

30 cal AD

20 burpees

50 DU

TIME: 16:16

*I tried to keep the rpms at 55-58

--Evening--

100m pull

100m kick

+

Swim 25m @90%

rest walk 30 sec

x 28

+

Swim cool down 5 min

*this was great!