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  • S  N  A  T  C  H
Lifts from heavy single day this past Saturday, 3/23/19.  My program had me work up to a heavy single, then drop down for a wave of lifts between 80%-95% then attempt the heavy single again.  I did 23 sets, with 27 total snatches, which is a lot of lifts for a heavy day especially since this was only 1/3rd of the work prescribed.  Credit I failed to give myself during the session...no wonder I was (and still am) toast.
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I made 77.3kg [170.42lb] a 1.3kg PR twice (once per wave) and attempted 80kg [177.72lb] thrice with no makes. SO CLOSE.  Happiest fails I've had in a long time and the evidence is in the smile--I usually don't smile much while lifting, and especially not after failing a lift once, let alone three times.  Elated because 1) it felt perfectly obtainable, and 2) it is such a great feeling to jump into a new tier of weights, this time from the 70s to the 80s.  I'll get you next time, 80 kilos!
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However the awkward thing is I still generally have more trouble jerking 80kg than I did (almost) snatching it.  Clean and Jerk is a lift that is typically 10-15kg heavier than the Snatch and also tends to be a more sound lift for the majority of weightlifters, so to have them close equal is...*facepalm*  More on that in the C&J post.
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Snatch technique fix: keep bar a smidge closer to receive over center of gravity and move feet out a touch more.
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#snatch #hookgrip #mentalfortitude #FOCUS #usaw #usaweightlifting #olympicweightlifting #weightlifting #weightlifter #strengthathlete #strengthsport #strong #strongwoman #barpath #gymlife #barbell #bumperplates
  • S N A T C H
    Lifts from heavy single day this past Saturday, 3/23/19. My program had me work up to a heavy single, then drop down for a wave of lifts between 80%-95% then attempt the heavy single again. I did 23 sets, with 27 total snatches, which is a lot of lifts for a heavy day especially since this was only 1/3rd of the work prescribed. Credit I failed to give myself during the session...no wonder I was (and still am) toast.
    .
    I made 77.3kg [170.42lb] a 1.3kg PR twice (once per wave) and attempted 80kg [177.72lb] thrice with no makes. SO CLOSE. Happiest fails I've had in a long time and the evidence is in the smile--I usually don't smile much while lifting, and especially not after failing a lift once, let alone three times. Elated because 1) it felt perfectly obtainable, and 2) it is such a great feeling to jump into a new tier of weights, this time from the 70s to the 80s. I'll get you next time, 80 kilos!
    .
    However the awkward thing is I still generally have more trouble jerking 80kg than I did (almost) snatching it. Clean and Jerk is a lift that is typically 10-15kg heavier than the Snatch and also tends to be a more sound lift for the majority of weightlifters, so to have them close equal is...*facepalm* More on that in the C&J post.
    .
    Snatch technique fix: keep bar a smidge closer to receive over center of gravity and move feet out a touch more.
    .
    #snatch #hookgrip #mentalfortitude #FOCUS #usaw #usaweightlifting #olympicweightlifting #weightlifting #weightlifter #strengthathlete #strengthsport #strong #strongwoman #barpath #gymlife #barbell #bumperplates
  •  0  0  17 seconds ago
  • How often do you find yourself giving up on your workout because its too "hard" but find yourself thinking you could of done more?⠀ When your workout gets to that difficult moment and you feel like giving up! Push that little bit harder to convince your mind your not prepared to give up on reaching your goals!
  • How often do you find yourself giving up on your workout because its too "hard" but find yourself thinking you could of done more?⠀ When your workout gets to that difficult moment and you feel like giving up! Push that little bit harder to convince your mind your not prepared to give up on reaching your goals!
  •  0  1  31 seconds ago

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  • Wake up. Kick Ass. Repeat!
***2 week diet plan >>link in bio
  • Wake up. Kick Ass. Repeat!
    ***2 week diet plan >>link in bio
  •  3  1  55 seconds ago
  • Neutral grip incline bench rows. .

These are killer. Keep the weight steady and make sure you keep your elbows in. Control!! .

12x4 of these and let me tell you. My arms were burning after 40+ reps of bench. Try this on your next upper body day. You will NOT be disappointed . 📸:@hanniemiles
  • Neutral grip incline bench rows. .

    These are killer. Keep the weight steady and make sure you keep your elbows in. Control!! .

    12x4 of these and let me tell you. My arms were burning after 40+ reps of bench. Try this on your next upper body day. You will NOT be disappointed . 📸:@hanniemiles
  •  1  1  2 minutes ago
  • Eat wise, drop a size ~ link in bio ♡
  • Eat wise, drop a size ~ link in bio ♡
  •  8  1  2 minutes ago
  • W3D4

Sumo Deadlift with pause 5-7cm above knee
100kg x 3
120kg x 3 
140kg x 3
150kg x 2, 2, 2, 2

Paused Bench Press with middle grip
60kg x 4
72.5kg x 4
77.5kg x 4, 4, 4, 4

Sumo Deadlift with chains
100kg x 3
120kg x 3
140kg x 3
150kg x 2, 2, 2, 2, 3

Tricep Extensions
65 x 6, 6, 6, 6, 6

Reverse Hyperextensions
BW + 10kg 8, 8, 8, 8
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Still trying to use to pausing above my knees which is why I’m inconsistent on where my pauses are
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I’m gonna switch back to normal power bars at the start of my sessions cause the deadlift bar is still so aggressive on my hands and it affects my other lifts.
-
I currently have a love hate relationship with chains. They’re so good to use but such a bothersome to set up.
-
My sets for chains deadlift felt good but on set 3, one of the clips fell off and I didn’t notice. So for 1.5 sets I had chains only connected on one side LOL. I ended up an extra set with an extra rep to make up for it.
  • W3D4

    Sumo Deadlift with pause 5-7cm above knee
    100kg x 3
    120kg x 3
    140kg x 3
    150kg x 2, 2, 2, 2

    Paused Bench Press with middle grip
    60kg x 4
    72.5kg x 4
    77.5kg x 4, 4, 4, 4

    Sumo Deadlift with chains
    100kg x 3
    120kg x 3
    140kg x 3
    150kg x 2, 2, 2, 2, 3

    Tricep Extensions
    65 x 6, 6, 6, 6, 6

    Reverse Hyperextensions
    BW + 10kg 8, 8, 8, 8
    -
    Still trying to use to pausing above my knees which is why I’m inconsistent on where my pauses are
    -
    I’m gonna switch back to normal power bars at the start of my sessions cause the deadlift bar is still so aggressive on my hands and it affects my other lifts.
    -
    I currently have a love hate relationship with chains. They’re so good to use but such a bothersome to set up.
    -
    My sets for chains deadlift felt good but on set 3, one of the clips fell off and I didn’t notice. So for 1.5 sets I had chains only connected on one side LOL. I ended up an extra set with an extra rep to make up for it.
  •  8  1  2 minutes ago
  • I’ve been reading cards professionally for half of my life, and studying cartomancy for even longer. Divination, in general, is my forte.
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As time passed I’ve been blessed with wonderful clients, who I am grateful for. It’s fulfilling to see positive changes in their cards, and witness how the Fates’ blooms begin flowering in their lives. (Can you see by my metaphors how excited I am spring is finally here? 🥰)
.
.
What’s even more touching is how much love and care I receive from them. How much they appreciate me, and without any expectation on my part show generosity of intention — including prayers for my family, unsolicited monetary donations, and sweet gifts in the mail that I didn’t expect. .
.
I am very grateful for all of you 🙏🏻 thank you for sharing your sacred time with me, and for your trust in my spiritual gifts and guidance!
.
.
With all my ♥️.
.
.
M|N
🧿
  • I’ve been reading cards professionally for half of my life, and studying cartomancy for even longer. Divination, in general, is my forte.
    .
    .
    As time passed I’ve been blessed with wonderful clients, who I am grateful for. It’s fulfilling to see positive changes in their cards, and witness how the Fates’ blooms begin flowering in their lives. (Can you see by my metaphors how excited I am spring is finally here? 🥰)
    .
    .
    What’s even more touching is how much love and care I receive from them. How much they appreciate me, and without any expectation on my part show generosity of intention — including prayers for my family, unsolicited monetary donations, and sweet gifts in the mail that I didn’t expect. .
    .
    I am very grateful for all of you 🙏🏻 thank you for sharing your sacred time with me, and for your trust in my spiritual gifts and guidance!
    .
    .
    With all my ♥️.
    .
    .
    M|N
    🧿
  •  1  1  10 minutes ago