AMRAP in 15 minutes of:
10 chest to bar pull ups, 10 deadlifts (135#)
Score - 8 rounds + 7 PU
Notes: C2B were the hardest part by far... had a strange pain in my elbow, I hope that goes away!
5.14.12 - Monday
1 rep max TGU
Max - 45# bar and 50# DB on right, 35# bar and 45# DB on left
Then
1 rep max hang power snatch
Max - 113# (PR!)
Max - 45# bar and 50# DB on right, 35# bar and 45# DB on left
Then
1 rep max hang power snatch
Max - 113# (PR!)
5.12.12 - Saturday
At CFKoP (due to Steph's Fit Life project interview) -
Banded box back squats 12 x 2 (115#, purple bands, 13" box)
Then
50 KB overhead squats (35#) consecutive
5 x 10 banded hip extensions (off PU bar)
Banded box back squats 12 x 2 (115#, purple bands, 13" box)
Then
50 KB overhead squats (35#) consecutive
5 x 10 banded hip extensions (off PU bar)
5.10.12 - Thursday
Started doing 10-9-8-7-6-5-4-3-2-1 of OHS (65#) and L-sit PU, but only got through the 8's when I had to stop to teach a fundamentals.
Later on, worked on push jerks with Miranda and Killa. Hit 145# but missed 150#. That's about 20# below where I should be... I'm definitely not back to 100%!
Later on, worked on push jerks with Miranda and Killa. Hit 145# but missed 150#. That's about 20# below where I should be... I'm definitely not back to 100%!
5.8.12 - Tuesday
3 min amrap at each station with 1 min rest between stations: double under, toes to bar, box jump, ring dip
Score - 323
Notes - Obviously still hurting from Regionals b/c I couldn't string DUs worth anything!
Score - 323
Notes - Obviously still hurting from Regionals b/c I couldn't string DUs worth anything!
5.6.12 - Sunday
Regionals Day 3
WOD 5 - DU / Snatch Ladder
Competed 105 and 115# snatch, just did DUs at 125# station b/c knew I wouldn't hit it
WOD 6 - I qualified for this WOD (top 18 women), but withdrew due to heavy deadlifts which I knew would hurt my back and undo my last year of rehab.
Final standing - 18th place in Mid-Atlantic!
WOD 5 - DU / Snatch Ladder
Competed 105 and 115# snatch, just did DUs at 125# station b/c knew I wouldn't hit it
WOD 6 - I qualified for this WOD (top 18 women), but withdrew due to heavy deadlifts which I knew would hurt my back and undo my last year of rehab.
Final standing - 18th place in Mid-Atlantic!
5.5.12 - Saturday
Regionals Day 2
WOD 3 - 4 rounds of 10 one-arm DB snatch (70#), sprint
Time - N/A (completed 3 rounds + 7 snatches in 10 min time cap)
WOD 4 - 50 back squats (95#), 40 pull ups, 30 S2O (95#), 50 front squats (65#), 40 pull ups, 30 S2O (65#), 50 overhead squats (45#), 40 pull ups, 30 S2O (45#)
Time - N/A (completed 47 OHS in 22 min time cap)
WOD 3 - 4 rounds of 10 one-arm DB snatch (70#), sprint
Time - N/A (completed 3 rounds + 7 snatches in 10 min time cap)
WOD 4 - 50 back squats (95#), 40 pull ups, 30 S2O (95#), 50 front squats (65#), 40 pull ups, 30 S2O (65#), 50 overhead squats (45#), 40 pull ups, 30 S2O (45#)
Time - N/A (completed 47 OHS in 22 min time cap)
5.4.12 - Friday
Regionals Day 1!
WOD 1 - "Diane"
21-15-9 of deadlifts (155#) and HSPU
Time - 4:31 (PR!)
WOD 2
2000m row, 50 pistols, 30 HPC (135#)
Time - N/A (completed 28 HPC by 17 min time cap)
WOD 1 - "Diane"
21-15-9 of deadlifts (155#) and HSPU
Time - 4:31 (PR!)
WOD 2
2000m row, 50 pistols, 30 HPC (135#)
Time - N/A (completed 28 HPC by 17 min time cap)
5.1.12 - Tuesday
Practice for Regionals - perform 20 DU then max snatch
Completed 105, 110, 115, 120#, missed 125#
Completed 105, 110, 115, 120#, missed 125#
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