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Triple Extending

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  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Snatch Complex 1 round

    Snatch from hip, Snatch from above the knee
    20, 30 x 2
    40, 45, 50, 55, 50, 50, 50

    Clean, Front Squat, 2 Jerk Dips, Jerk
    40, 50, 60, 70, 80, 90 (no front squat)

    Clean pulls from defecit
    110 x 2 x 3

    YTWLs
    2kg


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    2 rounds snatch complex

    Drop snatches
    20 x 6
    30 x 5
    40 x 3
    45 x 3
    50 x 4 x 3

    Snatches from below the knee
    20 x 3
    30 x 3
    40 x 2
    45 x 1, 1
    50 x 1
    55 x 1
    60 x f, 1
    55 x 1, 1, 1, 1, 1, 1

    Power jerks
    20 x 4
    40 x 2
    50 x 2
    60 x 2
    67 x 2
    60 x 3 x 2


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Eugh, got really bad vertigo ended up in hospital with. Then went on holidays, and really busy with study so only back training today. In a 'globo gym' today.

    Back Squats
    20 x 2 x 5
    60 x 5
    80 x 5
    100 x 3 x 3 felt heavy :/

    Standing Tricep extensions
    17.5kg x 3 x 10
    20 x 3
    22.5 x 3
    25 x 3
    22.5 x 3
    20 x 3


  • Closed Accounts Posts: 488 ✭✭Paudee


    Are you still falling over?


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    No, have exams in December. My days currently look like so

    Wake up at 5 or 6.
    Study til I go to work
    Come home
    Study
    Sleep

    Serious craic.


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  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Exam done.

    Hang snatch from hip x 3 above the knee x 3
    20, 30, 40

    Snatch
    45 x 1,1

    Squats
    20 x 5
    40 x 5
    60 x 2 x 5
    60 x 10

    Legs shaking like mofos on the 40kg hangs from above the knee. Flexibility seems okay so happy with that. Going to do to sets of 5 and more on the third set. Alternating back and front til I get some strength back. Legs now like jelly. Good to be back


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Took me til Friday to get over teh DOMs. Then had work party and stuff

    Today
    Snatch stuff with the bar

    Cleans from above the knee and jerks 30Kg x 3
    Clean and Jerks
    40Kg x 5
    50Kg x 4
    60Kg x 2

    Clean & Front Squats
    40 x 1 & 5
    50 x 1 & 5
    50 x 1 & 5
    50 x 1 & 8

    Recovering form 60Kg cleans were a little hard :( Jerks were really good though.


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Snatch Stuff
    30kg x 3 from Hip, x 3 from ATK
    40Kg x 3 from Hip, x 3 from ATK
    45Kg x 2 x 2 from ATK
    47Kg x 2 from ATK
    50Kg x 2 from ATK

    Back Squats
    20Kg x 5
    40KG x 5
    60Kg x 2
    65Kg x 2 x 5
    65Kg x 10


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    No training due to moving country and laziness. Went back to the gym today. In a globo that's pretty okay, no where to do emo lifting though besides a $300 a month crossfit gym, moving house in a few months so will find somewhere else then. Just trying to get strength back at the moment so doing starting strength and will add in some conditioning/body weight stuff in a week or so.

    Back Squats
    Bar x 10
    95lbs x 5
    135lbs x 5,5,10

    Bench Press
    Bar x 15
    95lbs x 3 x 5

    Barbell Rows
    65lbs x 5
    95lbs x 3 x 5

    After the first set of squats my legs were constantly shaking. The DOMs will be amazing. Squatting felt really great, stayed very upright so dunno what's going on there. Benching was all over the place. Will work on it. Rows were fine except my hamstrings were having a spaz attack the whole time.


  • Moderators, Sports Moderators Posts: 3,234 Mod ✭✭✭✭Edwardius


    Molly wrote: »
    $300 a month crossfit gym

    :eek: you should feel privileged to have the opportunity to pay it to dear leader. That should get you bumped up to business class on the spaceship too. That there is value!


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  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Day 2

    Squats
    bar x 2 x 8
    115lbs x 5
    145lbs x 2 x 5
    145lbs x 10

    OHP
    bar x 2 x 5
    65lbs x 2 x 5
    65lbs x 9

    Deadlift
    135lbs x 5
    175lbs x 5

    Deadlifting was hard :( slippy bar and no chalk and quivering legs


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Squats
    Messing round with overhead squats for a while.
    Bar x 10
    95 x 5
    135 x 5
    155 x 2 x 5
    155 x 10

    Bench
    bar x 2 x 5
    100 x 2 x 5
    100 x 10

    Barbell row
    bar x 2 x 5
    100 x 2 x 5
    100 x 8

    Grip kind failed me on the last set of barbell rows


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Day 4

    Some OHS, tricep extenions, YTWLs

    Squats
    bar x 2 x 8
    95lx 5
    135 x 5
    165 x 2 x 5
    165 x 10

    OHP
    bar x 2 x 5
    70 x 2 x 5
    70 x 8

    Deadlift
    135lbs x 5
    185lbs x 5

    Had to use a relatively fat bar for everything.


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Exam done, can hopefully get into regular 'training' for the first time in nearly a year.

    Squats
    Bar x 10
    135lbs 5 x 5

    Double Unders in 4 mins
    186
    Rest 2 mins
    Tabatha push ups
    11,10,9,6,4,4,3,3
    Rest 2 mins
    Tabatha sit ups
    11,10,10,10,9,9,9,10

    :o


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Still a little sore today...

    Round 2

    Pull ups 3,3,2
    Dips 5 x 5 (with a band :( )

    Run 400m
    20 shoulder to overhead (95lbs)
    Run 200m
    50 front squats 95lbs
    Run 200m
    20 shoulder to overhead (95lbs)
    Run 400m
    22:36 i think.

    So strong and so fit :pac:


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Squats
    Bar x lots
    95 x 5
    135 x 3
    145

    Easy

    Supersetted with 2 pull ups

    Got a little challenging

    Push ups
    5 x 5
    Worked on screwing hands into the floor. It's very different

    20Kg Kettlebell
    21 Kettlebell swings 42 seconds
    15 Kettlebell swings 29 seconds
    9 Kettlebell swings 19 seconds


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Push Press
    95 x 5,5,5,3,3

    Was meant to be 5 sets of 3 but I misread it so did two more sets anyway. Lowering is a pain in the ass.

    Grace (30 Ground to OH)
    4:50
    Used 95lbs, had 10 done in a minute and then died :) I think 3 minutes is my PR for this weight. Too lazy/busy to search.

    Max box jump from stand still
    got up to 39.5 inches, failed 42.5 which would have been an all time PR I think.


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Seeing as i joined at the end of a strength cycle I thought i'd do it anyway just go give myself an idea of where I am right now. Lots of testing this week.

    Dead hang pull ups
    4

    Clean & Jerk
    65 from hip x 5
    95 from hip x 3
    95 from atk x 3
    95 x 3
    115 x 1
    145 x 1
    165 x 1
    175 x fail jerk
    175 x 1

    500m row
    1:45:5

    Going to do more pull ups and push ups as these were always weaknesses for me so happy to have a starting point for pull ups

    Missed one jerk because I went onto my forefoot in jerk like a clown. Nailed it next time. Clean recoveries were tough but expected as I'm a lot weaker than I was. Saw a video of the 175 clean when i missed the jerk and it was actually decent. Coaches eye is a nice little app. Would of been very happy with 80kg when I left the house so I was pleased with that result

    Row was horrible. PR was 1:35:5 or 1:35:7 so not too displeased.


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Today

    1) Max push ups - 22

    2) Max snatch - 125

    3) 400m run - 1:13

    Right arm gave up on triceps, that's usual for me. Snatches were okay, slow getting into the hole. Pretty decent from hang, not great off the floor. Missed one at 125. Used a bar with the worst knurling in the world. I wonder are all rogue bars that bad. Run was embarassingly slow. I should be down around 1 minute at most. Fitness is so bad right now.


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Bah, had a few soccer matches and injuries so haven't trained that much in the past week. Having piraformis problems so moving laterally is really difficult. Physiotherapy appointment on Thursday though.

    Today

    Lots of lower leg mobility stuff

    4 rounds of
    3 minutes on/1 minute off
    5 thrusters 75lbs
    7 kettlebell swings 45lbs
    9 box jumps 24 inch

    Round 1 2 full + 5 thrusters
    Round 2 2 full
    Round 3 1 full + 5 thrusters (had to go to 20 inch box)
    Round 4 1 full + 5 thrusters + 5 swings

    Good lord. It's 34 degrees here at the moment(a nice complaint to have). Every breath my mouth was on fire. I currently have zero engine


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  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Today

    Mobilizing

    Squats
    bar x 5
    95 x 5
    175 x 5 x 5

    Mobilizing

    Workout
    400m run
    200 double unders
    100 front squats (bar)
    50 pull ups

    19:55

    Only wanted to do 25 pull ups, did 30 and was happy. Didn't rip my hands so that was nice. Did 10 sets of 20 double unders, missed one rep in the 6th set. Did 10 sets of 10 on the front squats. Too much resting but heat and lack of fitness aside it wasn't bad.


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Mobilizing etc

    Partner workout
    Run 200m together
    80 sit ups with a wallball toss at the top over a 24 inch box (40 each)
    Run 200m together
    40 box jumps per person. While one does box jumps other holds bottom of a squat
    Run 200m together
    40 24kg Kettlebell swings per person. Partner holds a handstand (wall supported)
    Run 200m together
    40 TTB (did 10 TTB and rest KTE). Partner holds plank
    Run 200m together
    40 Burpees. Partner holds reverse plank

    30:31
    TTB was the most challenging because I couldn't' hold the bar as my hands were so sweaty. I also have no rhythm on these right now. Everything else was just get stuff done

    Ten or fifteen minute rest then

    Squats
    Bar x 5
    95 x 5
    135 x 5
    185 x 5 x 5 (84Kg)

    These were really difficult at the start but once I started to recover they got easier. Should be up at 100kg again pretty soon. A good days work


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Today

    Mobilizing

    Squats
    Bar x 10
    95 x 5
    135 x 5
    195 x 3 x 5

    Snatch skill stuff

    3 Snatch Balance EMOM for 7 mintes
    95lbs (so 24 reps)

    WOD
    12m amrap
    10 burpees
    25 double unders

    8 rounds

    Time constrained on squats. Last set was really easy though. So will go up to 205 next time (maybe tomorrow depending how i'm feeling). Snatch balance were decent actually, a little slow but I felt very upright which was nice. Speed will come back soon. WOD was rough, was 2 rounds in after 2 minutes but burpees became so bad. Decent days work


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Hamstring woes so a little break. Lots of physiotherapy in the mean time

    Today
    Squats
    45 x 5
    95 x 5
    135 x 5
    185 x 3
    205 x 5 x 3

    5 mins handstand practice. (kicking up to wall and slowly going to free standing)

    Alternating tabatha
    Hollow Rocks & Super mans

    10 min amrap
    2 deadlift (used 95lbs)
    3 hang power clean
    4 shoulder to overhead
    5 L sit pull ups (did jumping l pull ups)
    5 rounds


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    38 degrees outside, dunno what it was in the gym but felt like more. All WODs cancelled interestingly.

    Squats
    Bar x 5
    95 x 5
    135 x 5
    185 x 5
    215 x 3 x 5 (97.5kg)

    Chin ups
    5,5,5

    Played two soccer matches this week also, legs are in bits from tackles and exertion. Time to start making the jumps 5 lbs instead of 10. Moderately hard today


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Today

    Mobilizing stuff

    Back Squats
    Bar x 10
    95 x 5
    135 x 5
    185 x 3
    220 x 3 x 5 (99.8Kg)

    Front Squats
    bar x 10
    95 x 5
    125 x 5
    135 x 10
    145 x 10 (65.8Kg)

    5 rounds of
    7 Push Jerks (did 95)
    11 Pull ups
    10 minute cap

    Back squats were good, felt strong on them. 225 next time which will put me up over 100Kg again. It's been a while. Front squats were tough as I had back squatted before hand and high rep front squats are a big giant pain in the abs.

    WOD was decent, tried kipping and was stringing 5 together pretty well. Had 7 pull ups left to do.


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Mobilizing

    Squats
    Bar x 5
    95 x 5
    135 x 5
    185 x 3
    225 x 3 x 5 (102Kg)

    Overhead Squat 1RM
    Bar x 5
    65 x 3
    95 x 2
    115 x 1
    135 x 1
    145 x 1 (65.77)

    WOD
    3 rounds of
    1 min to do 13 Kettlebell Swings (20Kg)
    1 min to do 13 Burpees
    1 min to do 13 Wall Balls
    1 min rest

    Squats good. Overhead squats had some more in me but didn't really want to push it. WOD was scaled as i'm very beat up


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Mobilizing

    WOD
    50 Thrusters (75) every time you drop the bar below the rack position do 10 burpees
    10,8,7,8,8,9 so 50 burpees also.

    11 minutes exactly

    Max double unders in 2 minutes
    105 (50/20/15/15/5)

    Max push ups in 2 minutes
    20 :o

    Max pull ups
    12 (kipped)


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    A little mobilizing

    EMOM 10 minutes 2 full snatches
    95

    WOD
    1 mile run
    3 rounds of
    10 overhead squats (95)
    10 press ups

    16:42

    Snatches were bad to start, before something clicked and things were good. Something being slowing down the first pull.

    WOD started fine, did the run in 6:42. Broke OHS squats to 5/5 in rounds 1 and 2. Should have probably gone unbroken in the first. Last set I decided to go unbroken but dropped at 9, 6 attempts to get the last one and a lot of time lost. Combination of stupidity and fatigue.


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  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    Nursing a pretty bad dead leg so didn't do much today

    Mobilizing for a long time

    Squats
    Bar x 5
    95 x 5
    135 x 5
    185 x 3
    230 x 3 x 5 (104.3Kg)

    Hang snatches
    Bar x lots
    65 x 3
    85 x 3
    95 x 2
    100 x 1
    105 x 1
    110 x 1
    115 x 1
    125 x 1 (56.7Kg)

    Squats are getting hard, not close to failing yet though. Snatches were okay


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