Monday - Grace Scaled.

ince my last time with Grace was over 9 minutes (deconditioned or poorly motivated, not sure which) I scaled down this time:

clean & jerk 75# x 30 reps

5:45
10,5,5,5,5,7,3

My best time with 95# is 6:44. I wanted under 5 with this weight. One more time should do it.

Thursday - Grace 6;47 95#

Private with GardDawg; Warmup with running and squats

Grace
30 reps clean and jerk*

*any way overhead = Power Clean + Push Press

6:44

PR: Previous time 10:06

Then we worked on Push jerk with 65# and did a few pull ups.

Friday - Grace and kenpo

Grace 30x Clean and Jerk 75#

4:31
PR by 33 Seconds.

Sprint 200m 52s (PR by 3 seconds)

21 Frog kip Pull ups in a set

Kenpo 60 minutes.

Saturday Grace 5:04 75#

Practice Dead hangs keeping legs dead hang too. Did about 6 or so before I started to fail. I did a set of 2 at the beginning but I folded up my legs on the way up. Not sure if that counts as strict.

Used "that breathing thing" -- is there a name for that?


Got a nice surprise on Grace a bit later.

30 x Clean & Jerk (power clean / Push press)
75#

5:04 (nuh-uh. yuh-huh!)

I meant to use 80 but while switching a bunch of 5 pounds plates out for 10's forgot to add the 2.5# plates/

Thursday Grace (65#) 5:53

Feather-weight Grace

30x Clean and Push Press (ground to over head anyway you can get her right?) @65#

5:53

Then Not timed:

3 sets of 7 thrusters @65#
3 sets of 3 thrusters @75#
2 sets of 3 thrusters @80#
1 set of 2 thrusters @85#
1 thruster @90#
1 thruster @95#
1 thruster @95# almost failed the push press so I figured I was done.

All sets had a power clean at the beginning.

Grace @55# - 5:41

Grudge match: Laura Vs Grace's baby sister 30x Clean and Jerk @55# (BW 150#)

5:41

30 squat cleans + 30 push jerks
+ 1 push press that was a goof so I did the jerk over.

15/10/5 sets


1 week ago:
Clean & Jerk 55# x 30
(Mostly full clean and split jerk)

7:46
I put the bar down only twice

Sunday Grace - 55# 7:46

Modified for speed. Shooting for 5:00 but didn't stick with my original plan to use 45#.

Next time, I will try it with a push press to see if I get a better time.

Sunday - make up for yesterday's missed workout

Saturday class at brand x did

3 rounds
run 200m
15 bear complexes (Squat clean, OH press to backsquat, OH press to start pos)
run 200m
15 strametz complex (Power snatch, OHS, Lunge Lunge)
run 200m
5 becks burpees.

Jeff's time on that was 31:30 minutes and his was the fastest time. I missed that because mostly I was too tired from Krav Maga.

So I decided to do a sub for Grace:
"Grizzly" 30 bear complexes for time 45# bar 8:53 (6 sets of 5)

Then I figured I'd said I'd do Strametz's at home so I did 30 strametz' @45# in about 17 minutes (sets of 2)and 3

Grace (75#) 12:33

Missed class because of work, so I did a modified Grace:

30x 75# clean and jerk Power cleans, split jerk.

Oddly, cleans were not my limiting factor.

3 x 5
1 x 3
2 x 4
(1 failure)
1 x 3
1 x 2

One set of two at the end. 12:33 I always catch in a narrower grip, jerk it, then I have to reset (which I do on the way back to the floor). Irritating.

Summary April 1-7

Saturday: Painstorm - Big Dawg (women's wt) 55:30
Sunday: Work in yard/rest
Monday: CrossPit Chelsea / Heavy Bag/ Hooks, Front kick/sweep
Tuesday: "Fry-Anne" DL/Thrusters 21-15-9
Wednesday: Elizabeth - modified Bar Dips & 55# cleans /DNF 21:28
Thursday: Rest
Friday: Grace - modified Clean & jerk x3075# 15 minutes

Grace (75#) ~15 minues

Grace 115# clean & jerk x 30

My Puppy "Grace" 75# (Should have used 65#)

6,6,3,3,4,3,2,2,2,2

Full Power cleans. About 15 minutes.

That was tough. I think I'm still using too much arms on heavier weight. But concentrated on getting my shoulders up.