I couldn’t keep up with posting my workout separately every day this week. Life got in the way and something had to give. Unfortunately, as much as I love to write, blogging got the short stick.
Here are the workouts I did this past week:
Sunday
Explosive Strength
A) 2-DB Spilt Snatch 3×5 @ 20# (60 sec rest)
B) 2-DB Push Jerk 3×5 @ 30# (60 sec rest)
4sets: C) 1-arm Bench Press x 4 @ 25# / Full-depth pushups on toes x 8
D) 60 sec Wall Squat (Max-tension) / Jumping Squats x 10
Finisher: 15x 3 DB swings (each arm @ 30#)
It’s time to make this workout harder. The wall squats and jumping squats were cake. And I realized that I’m strong enough to keep my core tight during pushups without “snaking.” It’s also time to bump up the dumbbell weight a little.
Monday
Olympic lifting
Drop Snatch 3×3, 2×3, 1×3 → 55/55/60, 65/65/70, 75/80/85
Snatch w/ pause below knee 2×3 → 50/50/50
Hang Snatch 1×4 → 50/50/50/50
Power Jerk 4×4 → 65/70/75/80
Front Squat 75% 4×3 → 95/95/95/95
I walked out of class feeling really good. There were several times I finally landed the snatch and it felt more natural. I know the weight is a little low, but I’ve been struggling so much with technique, that I would love to “get it” before worrying about bumping up the weight. I even got a “Good Job” from Zach.
Tuesday
Crossfit class
Shoulder mobility
10 min AMRAP
5 Muscle Ups
10 Overhead Squats
Results → 4 rounds + 5 MUs + 5 OHS @ 65#
I really liked doing shoulder mobility beforehand — I felt all loosey-goosey. But it’s didn’t last long. I felt like a giant mound of sore muscles after this workout. I scaled the muscle ups from my knees.
Wednesday
Olympic lifting
Hip Power Snatch + BN PUsh Press + OHS 3+3+3×4 → 50/50/55/55
Hang Snatch w/ pause below knee 2×4 → 55/55/55/60
Clean + Front Squat + Spilt Jerk 1+3+2×3, 1+2+1×2 → 60/65/75, 80/85
Snatch Grip RDL 90% (of snatch) 5×3 → 65/65/65
I wasn’t as successful with form during this workout. Zach had a classic look of horror on his face when he saw me clean and then jerk 85#. I thought about using an excuse (because 85# is my max), but I know that crap doesn’t fly with him.
He told me to sign up for the Olympic Lifting seminar with his coach and Olympic lifting expert Ursula Garza, so of course I did. I’ll definitely write about my experience.
Thursday
Crossfit class
Power Cleans 5×7 (do not drop bar during set)
55-60-65-70-(no time)
5 rounds: 9 Burpees Pullups / 15 GHD Situps
Cutoff 10mins: finished 4 rounds + 5 Burpee pullups (jumped from low box)
So close. It only I had a couple more minutes I could have finished.
This time the burpee pullups were more challenging. The band was not an option for pulups, so I set up a low box with a 45# plate under the bar. That made it harder to jump my chin over the bar, so I had to work harder. I HATED the GHD machine — not because it was hard, but because of how unstable it was. I felt like my butt was going to fall through one round — so this made me REALLY slow.
Friday
Rest Day. Yay!
On Thursday evening, I started feeling a pain around my right shoulder blade area in the back. It was awful. I just happened to have an appointment with the chiropractor the next morning, who told me that it has everything to do with the constant tension I feel from my neck down to my shoulders, which has everything to do with some of my muscles not being properly conditioned.
So now I have more exercises to do every day (in addition to the ones I’m doing to strengthen my left hip). SIGH.
Oh well, at the least the pain is already gone.
I remember being so proud to finish this benchmark 
One of the best things about my gym are the enthusiastic and supportive people.
