Oly, Core and Mobility

Oh man are my legs sore, I knew I wanted to do some oly lifting today, but push jerks was the only one my legs could really handle, and even then it was affected by them.

Push Jerk
135x5
155x5
175x4

Machine Ab Move
2 sets of 10, don't remember weights
1 set of 20 on another one

Knees to Elbows - 8, 7, 7

about 15 to 20 minutes of stretching.

Push jerks are a poor shoulder exercise, despite what many believe,  if you have a week core, mobility in the shoulders, hips and ankles, and simply lack explosive ability push jerks are not the exercise for you.  I have decent explosive ability, okay shoulder mobility, and a good stabalizing core, but noooo mobility in my hips (or core for that matter) today.  That's why I could only do 4 reps at 175, the soreness also most likely affected my explosion power.  I decided to try the ab machines, they are kind of fun, you can really feel the burn and it made the knees to elbows (which were very strict) much harder.  The stretching felt real good and was much needed.

Core and Mobility

Hamstring soreness hit my like a truck the other day, yesterday I could hardly pick up something off the floor.  40 Glute Ham Raises will do that.

50 Situps
40 Russian Chair Leg Raises (straight)
30 Ab Rollouts
20 Weighted Situps - 50 lbs
10 Toe to Bars

Then worked on mobility, a little more time spent on the ankles and shoulders today (as if I was to do overhead squats.  I did the core circuit fast but didn't bother to time myself, the rollouts were probably the hardest ones.

Core and Mobility

High rep ab day

Not for time but move fast
50 Situps
40 Straight Leg Raises
30 Russian Twists with 35 lb plate (30 per side)
20 Decline Situps
10 Toe to Bars

Swiss Ball Crunches - 4x25

Then 15 ish minutes of mobility work.

http://www.youtube.com/watch?v=pLtLs0NCYI8

That's a video of the russian twist with the plate, it was a good exercise.  The leg raises were the hardest one but each burned, the toe to bars were only broken into two sets (6-4) but I still hate that exercise.  I've thinking about changing my program again, but we'll see.

Leg Power and abs

Today I tackled Isabel, a crossfit classic and one of the workouts I thought I'd never be strong enough to do.  I knew I'd be slow, but I finally believed I could do it.

Isabel
30 Snatches - 135
Time: 14:33

12-10-8-6-4-2 reps for time
Kipping Toe to Bars
GHD Situps
Time: 11:59

Wow that is slow, but this time I couldn't care less, I looked at the crossfit workout Diane and knew I couldn't complete it, and I have twice and it doesn't even look daunting anymore since my strength gains.  Isabel even more so, it took me what seemed like forever to be able to even snatch 135 once after I got into olympic lifting, doing it 30 times was simple, not possible.  My max snatch is 160 when I use a split, and to date 145 power snatch, although I believe that's different now, very low considering my other numbers.  So that also means this is welllll out of the recommended total reps considering what percentage it is of my max, but like when I did Diane I wanted to see if I could do Isabel, no pun intended.  It was difficult, all power snatches, all dropped, but happy to be strong enough to complete this.  The ab circuit destroyed my abs they started to get light cramping, I suck at toe to bars also.