Wednesday 8.8.12
Damon Kelly finished 16th overall with a 381kg total, a massive effort for an Aussie
A: Snatch Max
B: Clean & Jerk Volume EMOTM 10×1 @ 80%
C: 4 Rounds for time (10 min cap)
7 Push Press 30/20
20 Box Jumps
- Rest 1 min
Post loads, times and training notes to comments.
A: 3×30, 3×35, 3×40, 3×45 (PB), 2 missed @50
B: 50kg
C: 1:24, 1:30, 1:33. 1:30 = 5:57 total
A: 25kg (new pb), failed 27.5kg (about 10 times), was shrugging high enough, just not managing to drop in under it. probably a bit of a mental barrier there, psyched myself out a bit. keen to nail it next time!
B: worked with 25kg, was happy with about half of them, definitely got better towards the end
C: 1:33, 1:20, 1:24, 1:23. total time was 5:40. was so slow on the first round! was struggling to remember how to push press? a couple were a strange jerk/press hybrids, so i slowed it down to get it right. pretty happy with my consistency on the later rounds
need to get faster at box jumps though, felt like i was moving in slow motion!
A: 57.5kg – not quite at max but it was good to work at this weight – thanks for the Tips Coach B
B: 75kg’s – felt hard but good
C: about 1min per round – slipped a 5th round in because I could
A: landed 1 @ 60, then dropped the next 4
B: thinking way too much and lost my head, 5 @ 40, 5 @ 50
C: 1:02, 1, 57sec, 1:10 – total 4:09
A: 32kg didnt get a chance to try heavier.
B: 37.5kg. All lifts felt pretty good.
C: 1.05, 1.16, 1.17, 1.14. Total of 4.52.
A) 65kg. Finally a PB!
B) Started @ 50 but too light so we got 60 in last 4 rounds.
C) Around a minute each. Could not rest full minute as the Big M was in waiting line for B/J.
A) worked up to 40kgs (PB!)
B) 40kg – working on getting my feet to do what I want them to do.
C) 1.09, 1.10, 1.19, 1.19 – fell all over the box on round 3 – looked awesome.
A.30kg
B. 36kg all felt prett good
C. 5.11 total not sure each one but
Learned the value of rest days today and why not to skip them. Had to push really hard. Even for the warm up.
A: =PB 42.5kgs
B: 40kgs
C: Finished on 6:43. Minus the rests = 3:43.
A: 25kg still struggling with flexibility
B: 40kg
C: 1:10, 1:24, 1:18, 1:15. Total 5:07
A: 45kg…just
B: 40kg got to get lower in the Clean
C: fun
A) 30kg – Still working on keeping knees out on the OHS part.
B) 40kg.
C) Finally got over my box-jump phobia after the session last week – So stoked to do the big box jumps for the work out! Ended at 7:43, third round of push press was very ugly though…
A: Back to 17.5kg
B: 30kg for all rounds
C: Legs were struggling on the box jumps. Finished each round around 1:30 with a mix of jumps and step ups. Its been a tough week so far.
I’m having to pull back all of my weights after starting to get some work at Enhance for tightness in my neck and shoulders… turns out all my strength was just super tight muscles! Feels so weird to lift now – my back muscles don’t know what to do! Lots of back work, push ups and core exercises for me in the next few weeks to try and get back up there. Oh and more painful massages!
A: Increased by 2.5kg to a new PB of 25kg
B: 37.5kg for all rounds
C: Legs were struggling by the time I hit 20 each round. Forgot to check the timer but happy with the reps
A. 25kg, finally!
B. 30kg
C. 1.02, 1.07, 1.0, 1.06 total 4.13
A: 60 kg – still struggling to get under the bar quickly enough
B: 60 kg – technique seemed to improve over the set. I think EMOTM helps me to get the movements dialled in.
C: ?, 1:14, 1:15; 1:09
A: 55kg with the full squat, 60kg power snatch and i went for a 65kg power snatch
B: 65kg. i enjoy these EMOTM
C: 0:43, 0:50, 0:53, 0:59
i enjoyed it
there was 16 seconds between my fastest time and my slowest time
but i still enjoyed it
Terrible. Didn’t eat enough fat blocks today and suffered for it…
A. 30kg, form getting better thanks to the patience of the coaches. The movement is more comfortable and I now don’t dread when I see a snatch day.
B. 50kg
C. 1:00, 0:58, 0:57, 1:16 (4:11 i think)
Finally got neutral grip muscle ups! Thanks Shaun and Rosey for the encouragement!