Wednesday, November 21, 2012
A1. Bench Press – 5 reps X 5 sets, rest 2:00
Compare to June 23, 2012
A2. Long Jump – 3 Consecutive Jumps X 5 sets, rest 2:00
Compare to November 15, 2011
Coach’s notes: Post load per set for A1 and best distance for the 3 jumps to comments.
Important Notice – The Alberta Weightlifting Association Provincial Competition schedule has been announced for next Saturday November 24th. Our long time member Audra Arlain is lifting from 12 – 2pm, Coach Aly is lifting 2 – 4pm, Coach Brett and Coach Gord are lifting in the 4 – 6pm session, Coach Mike is in the 6 – 8pm time slot and our bad ass Oly Coach, Chris Lemky, is wrapping up the competition in the 8 – 10pm time slot. The competition takes place at Optimum Performance Training #7 – 7819 – 112th Avenue NW (located between the Beacon Hill and Royal Oak shopping centers in NW Calgary). Come cheer us on – it’s gonna be a BLAST!
A1. 225/245/250/255×3 (Bench has gone down a little)
A2. Worked on butterfly pull-ups, long jumps dont feel good on my knees.
Thanks Chels
A1: 135/155/175×1 (1rm)/170×2/165×2/165×3/160×2/160×5
A2: 2 sets of walking lunges
A2: very consistent long jumps (definitely knees hurters) 3x3panels + 35″ on all 3 attempts.
Thanks for partnering Darren and thanks for the great coaching Laura.
A1: 64/74/79/84/89(3reps)
A2: 20 ft 1″
This was a fun class, lots of great energy.
Thanks for partnering Shannon, always a good time!
Fantabulistic coaching Chelsea, thank you!
A1: 105/110/115/120/125×1
A2: 15’+97/96/101/106/107″
A1: 95/105/115/125/130 (then 135X3 for fun)
A2: 279/286/289/283/279
Good Lawrence Welk workout (A1 and A2).
A1: 65/75/80/85/90×2
A2: 228/238/234/238/242 (this is the farthest I’ve long jumped).
Thanks for the class Michelle!
A1 225
A2 302″
Thanks Michelle and Sam for being my partner.
A1. 75/85/95/105/107 this is a 7lb PR!
A2. 227/236/230/234/233
Thanks for partnering Sherina!
Fun class, thanks Michelle!
Bench x5 135/145/150/155/165×2/160×3
Recap on Back Squats 3 sets of 5 reps twice a week adding 5 pounds every time during 16 weeks.
Week1: 165/170
Week2: 175/180
Week3: 185/190
Week4: 195/200
Week5: 205/210(today)
Max 1 RM 215#. Today felt easy.
Once i hit a set that i cannot complete i’ll go back down 30 pounds and build up again!
I feel is working. I feel good. Only my knees have been suffering a bit. I don’t have knee problems but that seems to be the “weak” point. As always will work through it
Lit myself up with a workout called “The 12 days of Christmas”.
1 x 250m Row
2 x Muscle ups
3 x DB Thrusters
4 x 24″ Box Jumps
5 x Handstand Pushups
6 x Chest-to-bar Pullups
7 x Kettle-bell Swings, 1.5pood
8 x DB snatch, single arm 4 reps each
9 x Toes-to-bar
10 x DB Walking Lunges
11 x Ring Dips
12 x Man Makers
Done to the tune of the song, so 1 – 1,2 – 1,2,3 – 1,2,3,4 …etc.
I perished.
Worked up to 80×2 (left shoulder still very weak)
Then did some pistols as rehab for my knee
Thanks Jason!
Decided to do some tech work on my HSPUs and muscle ups.
HSPUs: worked on kipping. Did 8 strict then 4 sets of 8 kipping.
MUs: worked on stringing sets of 2 and 3 MUs together. Did 20 in total.
Stuck around for the 8pm class to do todays WOD:
Bench: worked up to 195 x 3
Long jumps: averaged 25 feet
Thanks Jason