Part 1:
Hang snatch (below knees) 7x1, rest as needed
85#, 90#, 90#, 95#, 100#, 105#, 110#
Hang clean (below knees) 7x1, rest as needed
130#, 130#, 135#, 140#, 145#, 150#, 155#
High bar back squat 5x2 90 sec rest
180#
Part 2:
“Power Elizabeth”
21-15-9
Power Cleans 95# (sets of 5 all the way)
Ring Dips (these broke down really fast - first time doing them Rx at this volume)
12:20.
first time doing Elizabeth and Rx’d. my arms are toast but I’m feeling good.
lifting after a night of drinking and lack of sleep is draining… also spending the morning and afternoon in the hospital is draining…. feeling of the day: drained.
snatch off high blocks
7x1 - 95, 95, 95, 100, 100, 105, 105
felt so facking heaving
clean off high blocks
5x1 - 125, 125, 125, 135, 135
also felt so facking heavy
then called it quits cause my hip was bothering me… had a whole WOD planned but I’ll hit it tmrw instead.
O-lifting with my fave coach of all time… Mike Cartwright!
Snatch Balance
70% 2x3 - 85#
80% 2x2 - 100#
90% 2x2 - 110#
100% 2x2 - 120#
110% 3x1 - 130#
Clean Pulls
90% 2x3 - 135#
100% 2x3 - 150#
110% 2x2 - 165#
120% 2x2 - 180#
Stop Squat (% off max C&J)
70% 2x2 - 105#
80% 2x2 - 120#
90% 2x2 - 135#
100% 2x2 - 150#
