Elizabeth

Wednesday, June 6th

11am @ FitBodies

3 Rounds Not For Time:
15 Kipping HSPU
5 Bar MU
2 Rope Climbs

NOTES: I'm working on making my kip a lot more powerful and efficient, without losing any of the speed from strict HSPUs. FB has a straight bar, so I was able to do all 3 sets of 5 UB. They felt amazing and so easy compared to trying to do them on the fat bar at RNCF. Rope climbs, per usual, ripped up my leg. Ouch.

Power Clean and Jerk
1 x 85
1 x 115
1 x 145
1 x 165
1 x 180 (no jerk)
1 x 190 (fail, fail, fail)

NOTES: I got really frustrated with these today. On Monday I hit a 195 squat clean and jerk, so I fully expected to be able to power clean 190. I caught 180 really awkwardly on my wrist, and I couldn't find that comfortable middle between dropping into a full squat or just standing there trying to pull 190 all the way up to my face. I need to remember that you can't hit PRs everyday.

Back Squat
20 x 150

NOTES: I just started to 20rep back squat program (aka do 20 unbroken reps 3xs a week). This was my 4th session. It still doesn't feel too bad. I just need to work on breathing through each rep. I kind of get a little light headed by the end.

Good Mornings
3 x 85
3 x 95
3 x 100
3 x 100
3 x 100

NOTES: I am still not very comfortable with this movement. I also still don't understand what it is supposed to be doing. Whenever I do this, all I feel is uncomfortable pulling in my back. I've tried to watch a bunch of different videos and get coaching on it, but I still feel like I'm doing it wrong. Hopefully things will click soon. Andy told me that these are supposed to help increase deadlifts without actually deadlifting.

"Elizabeth"
21-15-9
Squat Cleans (95)
Ring Dips

TIME: 5:47
NOTES: I was really happy with this time.  Andy wanted me to get under 6:00, and I did! The cleans felt strong. I think this is how I broke up the three sets of cleans: 10/6/5; 5/5/3/2; 4//4/1. I tried to maintain sets of 5 on the rings for as long as possible. Then, when those failed, to stick to at least 3s. My 15 ring dips were the hardest thing of the whole workout. The 95 felt so light compared to the 135 I had been training with for Regionals.




Cheers to thrifting!