Kellie The Elf
Wednesday, July 31, 2013
7/31/13 Wednesday
Max power clean
123,135,143,153,163,173,178,185PR,188f
AMRAP 8 at 165- 28. Missed last 2
One round
250 m row
15 kb at 53
25 burpees
15 kb
250m
5:38
Monday, July 29, 2013
7/29/13 Monday
Back squat
2.2.2x4 rest 20. Rest 3
182,192,200,200
5 rep tng snatch
100,105,110,115f
AMRAP 10 mu
18
Really hard to do them today
Saturday, July 27, 2013
7/27/13
Back squat singles
Up to 195, back really hurt
Butterfly work
7/26/13 Friday nationals
Weigh in at 10:30 at 56.3
Lift at 1:30
Snatch 127, 132f, 132
Clean jerk 176,183f, 184f
Wednesday, July 24, 2013
7/24/13 Wednesday
Before nationals
Snatch to opener
Several with 72
Doubles at 99
99,115,121,130
Missed 130 couple times was hitting and dropping not opening
Clean jerk to opener
121,143,153,163,174f,174
Row 1200
Monday, July 22, 2013
7/22/13 Monday
Snatch singles
77,99,110,112,121(lost behind)126,130,135fx4
Clean jerk 85%
99,112,121,130x2,143,153,163,173
Front squat
121x4,143x3,163,173,187,196,209f
Long row
Saturday, July 20, 2013
7/20/13 Saturday
Back squat singles
Used kilos
Worked up to 225 today. Failed on 230
Snatch pulls
Practice at 99lbs then sets of 3 at 121 and 143
Push press singles
Up to 130
Friday, July 19, 2013
7/19/13 Friday
Max out, first day with kilo plates
Snatch- up to 132, missed 138, was off today with feet and pulls. No straps
Clean jerk
up to 177, 183 had but dropped behind on jerk, 184 fx2
Wednesday, July 17, 2013
7/17/13 Wednesday
Snatch below knee singles
93,103,113,120,125.130
Full
123,130,135
Clean jerk
113,123,133,153,163,173f
WOD
EMOM 20 every other min
Clean + 2 front squats
Max hspu
153x4-10-10-8
163x4-5-5-5
173x1-5-5
173f
Rest 183 clean
7/16/13 Tuesday
Front squat
113,123,143,153,163,173,193,203
Spilt jerk doubles to singles
123,133,143,153,163x2,173x1
Push press doubles
103,113,120,123,128,130f
Row 7 min
Monday, July 15, 2013
7/15/13 Monday
Snatch doubles
103,113,120,125,130,136fx2
Clean jerk doubles (SUCKED)
113,143,163f,163,173f
Front squat doubles
123,153,173,193f,193,203f
Having hard time with shoes on cleans and front squats
Clean pulls
Saturday, July 13, 2013
7/13/13 Saturdays
Judged comp all day
Front squat
Doubles-singles-triples
123x2,143x2,163x2,173x1,183x1,193x1,203x1,208f
173x3,183x3,193f
Butterfly work
Friday, July 12, 2013
7/12/13 Friday
Max out friday
Snatch-83,103,113,120,125,130,133,138missedhit leg, 143,147PR,150x2f
Clean jerk
123,143,153,163,173,178fx4
Everything felt good until 178, cleans were horrible. Pulling me forward, hard k stand up with.
Monday, July 8, 2013
7/8/13 Monday
Snatch doubles
83,103,113,120,125,128x1
Clean jerk x2
123,143,153,163,173x1
Clean deadlift + pull
183,193,203,210,213
Back squat 3x3 2 sec pause
163,173,183,193,203
Push press doubles
123,128,133,138x1
Mu work
3,4,4,4
Friday, July 5, 2013
7/5/13 Friday
Max out
Snatch no straps
103,113,123,133,138fx3
Clean jerk
123,143,153,163,173fx3 on clean
Muscle ups
3x5 failed on 4th hair got caught, fine on 5th
Hard.
Butterfly work
Row 200x5 was in 40s whole time
Thursday, July 4, 2013
7/4/13 Thursday
Behind neck push press singles
83,92,103,113,120fx2
Back squat singles with no bounce bc of leg pain
123,143,163,173,193,203,208,215,223f
Lots of butterfly work
Wednesday, July 3, 2013
6/3/13 Wednesday
Snatch doubles
83,113,120,125,130,135
Snatch singles from hip
83,113,120,125,130,133,135
Clean jerk
123,143,163,173,180 had it but dropped to the right, 185f jerk
Front squat triples
123,143,163,173,183,193f
Push press 4x3
123,133,138x2x2
Tuesday, July 2, 2013
7/1/13 Monday
Snatch complex triples
Bring to hip, 3 sec down then snatch
83,103,113,120,123
Clean complex
Cleanx2,jerkx2
123,143,153,163f in jerk then on cleans
Clean deadlift x2
183,193,203,213,223
Back squat 4x3
Sucked.
Did warm up reps with 123,153,163,173 193 was supposed to be first set, failed on first, did again for 3 but stopped to work with mel
Worked with Mel on butterfly
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