Thursday 7/17

Elizabeth is lifting at the USAW Nationals in SLC on FRIDAY (tomorrow) at 10:30am (Utah time, so 12:30 your time) in the 69C session. For more information on schedule and live-streaming, click here. For live-stream only: http://www.teamusa.org/USA-Weightlifting/LIVE The lifting continues ALL weekend long, the (literally) big boys and girls finishing it off on Sunday night.

Last day of tons of squat volume, let’s do this!

EVERYBODY:

  • squat @73% x5 x5

Then,…
PL:

  • close-grip bench @55% x3 x8
  • 2-board close-grip bench @85% x5 x3, 60% x12
  • 3x alternating:
    -single-leg DL x5 (each leg)
    -pull-ups x8-10 (or 2-3 negatives)

OL:

  • jerk dips + jerk –> heavy single
  • 1 ¼ front squat @55% x4 x4
  • accumulate 100 hollow rocks* (*5-pushups every time you break)

Don’t worry, folks, the volume decreases after today.

hold the line! HOOLLLD THE LIIINE!

hold the line! HOOLLLD THE LIIINE!

3 thoughts on “Thursday 7/17

  1. Squat – 88
    Jerk Dip X 2 + Jerk – up to 65
    1-1/4 Front Squat – 55
    Accumulate 2 minutes in hollow rock hold with 5 push ups every break – 30 push ups

    Need to be careful not to sacrifice form in the squat to chase depth. Ankle mobility appears to be the culprit. So that’s where I’ll be focusing my attention next.

    Jerk dips and jerks felt a lot better tonight. I was doing a better job getting the bar up and back as I pushed myself down and through. Nice to see some progress on my technique tomorrow.

    Get after it tomorrow Elizabeth! You know we’re all in your corner!

    • “Nice to see some progress on my technique tomorrow”??? I’m either Nostradamus or I need to stop posting when I’m sleepy.

      The new stand up work station is in effect. My hips and hamstrings couldn’t be happier.

  2. BS @80k
    Dip + Jerk @90k (yea I know, something is wrong with these 2 numbers)
    Airdyne 15sec sprint 2:45 rest for 4 rounds

    Back squats were feeling better today after using the mobility bands for a bit. Jerks felt really good, all the back and shoulder mobility work is paying off, feeling very stable overhead. Had to rush out of the gym today so didn’t get to finish the rest of the workout but got in Jordan’s airdyne conditioning workout as the last exercise.

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