Molly Registered User
#481

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 Registered User
#482

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 Registered User
#483

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 Registered User
#484

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 Registered User
#485

Are you still falling over?

Molly Registered User
#486

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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Molly Registered User
#487

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 Registered User
#488

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 Registered User
#489

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 Registered User
#490

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 Moderator
#491

Molly said:
$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 Registered User
#492

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 Registered User
#493

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 Registered User
#494

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.

Molly Registered User
#495

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

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