Girls of LiveFree Weightlifting who participated in last meet.
am
A. 500m row X 5 ; rest 2 min. @80-85% here today
B. Split Jerk – wave 3.2.1.3.2.1.3.2.1 etc. essentially hitting heavy triple, double and single for the day
C. Push Jerk Emom X 5 reps @60% X 5 min
pm
A. Front SqT – 3RM + 2×3@90%
B. “Jackie”
1000m row
50 thrusters (45)
30 Pullups
C. Assistance Work
Athlete specific
A- 265/285/305 for the day not maxes just heavy
B- push jerk emotm done
C-fs 315 PR 3rm
D- Jackie 6:00 happy with it could have gone faster on thrusters to make time 3:32 row and UB all the way PR None the less
E- row repeats 1:43.9/1:43.9/1:43.3/1:42.8/1:41.9 smooth and relatively easy
F- accessory work done
Did an opens version
A – Split Jerk Waves 3, 2, 1 – 135,155,175; 155,175,195; 175,185,205
B – Frnt Sqt 230×3, 205x3x2
C -Jackie 9:15
D – rolled out some elbow tricep stuff; that’s athlete specific for old folks.