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Molly · 07-08-2012, 21:48

Arnold Press from a Squat
5,5,7.5 x 10

2 rounds of snatch complex

Snatches from the hip
30, 35, 40, 40, 45, 45, 45, 45 x 3

Snatches from the floor
30, 40, 45, 50, 55, 50 ,50 x 2

Back Squats
20 x 5
70 x 4
100 x 3
110 x 1
120 x 1
130 x 2

Ran out of time so had to cut some squats and jerks out. Had to play a soccer match after this so that was fun. On a plus, the snatches today were actually quite nice, bar wasn't looping so I was happy, seems to have clicked in my mind what i need to do.

Molly · 10-08-2012, 22:48

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

Molly · 13-08-2012, 19:41

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

Molly · 15-09-2012, 16:26

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

Paudee · 07-10-2012, 19:57

Are you still falling over?

Molly · 07-10-2012, 20:06

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.

Molly · 03-12-2012, 18:40

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

Molly · 10-12-2012, 18:48

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.

Molly · 15-12-2012, 17:30

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

Molly · 19-02-2013, 22:03

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.

**Edwardius** · 20-02-2013, 09:23

Quote:

Originally Posted by Molly

$300 a month crossfit gym

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!

Molly · 05-03-2013, 02:05

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

Molly · 09-03-2013, 21:51

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

Molly · 15-03-2013, 22:50

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.

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07-08-2012, 21:48	#481
Molly Registered User Join Date: Apr 2000 Location: Boston Posts: 1,983 Adverts \| Friends	Arnold Press from a Squat 5,5,7.5 x 10 2 rounds of snatch complex Snatches from the hip 30, 35, 40, 40, 45, 45, 45, 45 x 3 Snatches from the floor 30, 40, 45, 50, 55, 50 ,50 x 2 Back Squats 20 x 5 70 x 4 100 x 3 110 x 1 120 x 1 130 x 2 Ran out of time so had to cut some squats and jerks out. Had to play a soccer match after this so that was fun. On a plus, the snatches today were actually quite nice, bar wasn't looping so I was happy, seems to have clicked in my mind what i need to do.

10-08-2012, 22:48	#482
Molly Registered User Join Date: Apr 2000 Location: Boston Posts: 1,983 Adverts \| Friends	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

13-08-2012, 19:41	#483
Molly Registered User Join Date: Apr 2000 Location: Boston Posts: 1,983 Adverts \| Friends	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

15-09-2012, 16:26	#484
Molly Registered User Join Date: Apr 2000 Location: Boston Posts: 1,983 Adverts \| Friends	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

07-10-2012, 19:57	#485
Paudee Registered User Join Date: Mar 2012 Posts: 345 Adverts \| Friends	Are you still falling over?

07-10-2012, 20:06	#486
Molly Registered User Join Date: Apr 2000 Location: Boston Posts: 1,983 Adverts \| Friends	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.

03-12-2012, 18:40	#487
Molly Registered User Join Date: Apr 2000 Location: Boston Posts: 1,983 Adverts \| Friends	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

10-12-2012, 18:48	#488
Molly Registered User Join Date: Apr 2000 Location: Boston Posts: 1,983 Adverts \| Friends	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.

15-12-2012, 17:30	#489
Molly Registered User Join Date: Apr 2000 Location: Boston Posts: 1,983 Adverts \| Friends	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

19-02-2013, 22:03	#490
Molly Registered User Join Date: Apr 2000 Location: Boston Posts: 1,983 Adverts \| Friends	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.

05-03-2013, 02:05	#492
Molly Registered User Join Date: Apr 2000 Location: Boston Posts: 1,983 Adverts \| Friends	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

09-03-2013, 21:51	#493
Molly Registered User Join Date: Apr 2000 Location: Boston Posts: 1,983 Adverts \| Friends	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

15-03-2013, 22:50	#494
Molly Registered User Join Date: Apr 2000 Location: Boston Posts: 1,983 Adverts \| Friends	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.