Another week bites the dust!

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So I’m officially started week 8 of my powerlifting cycle, which means the heavy weights are a coming!  But I enjoyed my week 7 as it was a lighter week for me.  And I decided to add in some Olympic lifting work, since I know I can always use more work in that department too!  Always trying to improve… the list of areas to improve on are endless.  Yes, sometimes it’s overwhelming, but a year ago when I started I remember all the things that I couldn’t do when I started…. Pull ups, double unders, toe to bar, HSPU, and the list could continue on.  But here’s what the last week entailed…

Monday, September 9 “Helen”

3 Rounds for time:

  • 400m Run
  • 21 KB Swings 16kg/24kg
  • 12 Pull  ups

Time: 13:21 rx  Obviously I am not a stud at Helen, but I did set a 3 minute pr.  If only I ran faster and didn’t suck at pull ups. Lol.

Strength:

  • Hang Clean 3×3 @ 95 lbs
  • Front Squat 2×3 @ 95 lbs
  • Deadlift 2×5 @ 200 lbs
  • 9 min EMOM of Clean and Jerk @ 125 lbs   *125 lbs was my 1 rep max on the clean and jerk so I was very happy with how it felt in this!

Tuesday, September 10

2 Rounds of:

Note: Every minute on the minute do 3 Burpees

  • 30 Push Press 45/65
  • 35 HR Push Ups
  • 40 Wall Ball
  • 45 Med Ball Sit Ups
  • 500m Row

Time: 32:37 rx  Ugh can you say buck furpies

Strength:

  • Bench warmup to a single of 130 lbs
  • Bench 5×3 @ 115 lbs
  • Ring dip work and muscle transitioning work
  • Front raises/back raises 3×8 @ 15 lbs

 

Wednesday, September 11

3 Rounds Of:

  • 9 Thrusters 65/115
  • 11 Chest to Bar Pull Ups
  • 9 Power Clean 85/135
  • 11 Box Jumps 24/30
  • 9 DeadLifts 125/205
  • 11 Double Unders

Time: 26:11 rx  This was a fun one!

 

Thursday, September 12 “WOD from 4/18/2013”

15:00 AMRAP

  • 6 Pistol Squats – Alt Sides
  • 15 DB Floor Press 20+/40+  (I did 40 lbs… ouch)
  • 25 Sit Ups

Reps: 194 rx *last time I did 144 reps and did not do pistol squats rx… pretty happy with this turnout and how much better I have gotten at pistol squats!

Strength:

  • Squat 5×5 @ 135 lbs
  • Snatch 55 lbs x 2, 75 x 1, 85 x 1, 95 x 1, and 105 failed :(

 

Friday, September 13

3 Rounds Of:

  • 10 Overhead Squats 45/65
  • 15 Toe To Bar
  • 20 SDHP (bar 45/65)

Time: 12:04 rx2 (rx had muscle ups in there, which I still can’t do :(

 

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