snowstorm

Saturday 2-9-2013
snowstorm hit us middle of night and didn't really let up all day. dug out the car around 3pm and made the 20 mile drive to the gym in sketchy weather, stayed with a friend overnight so we didn't have to drive home.

A. Squat clean x1/hang squat clean x1/Front squat x3; rest 2 min x6 complexes

135-155-165-170-175-180 

B. Hang squat snatch from blocks (mid shin) 1, 1, 1, 1, 1; rest 2 min

103-113-123-133

C. On the min for 12 min; 5 TnG squat clean 55-63% 1rm

120#, this was very taxing compared to 10min x 5reps at 110 last week

+

for time:

12 min amrap:

150 wall balls broke 40-20-10-10-10-10-10-10-10-7-7-6
90 double unders broke 50-40
30 muscle ups missed first attempt then almost all singles

0 rds + 150wb/ 90du/ 15mu

this was a few reps better than my open score. i need to practice muscle-ups-- espec doubles/triples --to get more confident, proficient. right now i feel nervous when i see them in a workout.   

saturday food:

i've been trying to eat things other than eggs for breakfast for a while to see how i feel.

7a: shake (i think 14g carb 13g pro?), 1 oz bacon, black coffee

11a: 3 oz beef, 1/2 c white rice, 1/2 c kale cooked in olive oil

3p: 1 c red lentils + white rice

[5p workout] + PWO shake

7p: handful of almonds

830p: ?5oz chicken, 1 c roast potatoes, 1 c butternut squash roasted in coconut oil

Sunday 2-10-2013 
A. Push jerk 2, 2, 2, 1, 1, 1; rest 2 min

2x 155-165-175  1x 180-180-185

B. Split jerk; 2 reps on the 45 seconds for 12 sets (60% 1rm)

129# 

+

On the min for 24 min:

Odd- 4 parallete hspu 

used 45# plate with abmat first 6 sets then switched to 35&10# plates with abmat for 2d 6. felt this was my best session yet on parallettes. 

Even- 1 rope climb 15'

+

10 rounds for time:
10 push press 65#
7 knees to elbow

TIME: 4:57 

unbroken but wasted some time re-chalking hands x2. push press pretty fast, KTE speed there's room for improvement. 

sunday food:

at joe's house in the morning, just did coffee and an orange then drank gatorade (1/4 scoop powder) during workout, felt great.

7a: black coffee. 1 orange. 

[930a workout] gatorade throughout, PWO shake after

1130a: lara bar

1230p: 4-5 oz chicken with ?1T. pesto on 2 slices rice bread, then coffee with cream

7p: 6 oz seafood (mussels, scallops, shrimp) in tomato broth with 1 cup white rice

Mon 2-11-2013
11 AM
A. hang power snatch; build to a 1rm 130#

very frustrating, missed 135# x 3 and efforts getting worse so i cut it rather than trying 132#.

B. TnG power snatch 5 reps on the min for 14 min @55-65% 1rm 85#, felt good/clean
C. TnG deadlift - 5 reps on the min for 14 min 185-210# 210#, video set 10:

1230 PM

3 rounds, 12 m rest between:

200m row

12 KBS 53#

10 Burpees

12 KBS 53#

200m row

TIMES: 2:44 - 2:41 - 2:42