08192013

A. BS Wave 7.5.3.5.7 - building in prior weeks 

112-117-122-117-112. Felt good today squatting. On my toes but only on the last rep of one set. Felt better today. 

B. EMOM x 16

Odd: TnG SqT snatches - starting 115 x 2-3 reps, climb in weight but speed is focus

Even: first half. Strict HSPU 4-5; then going to kipping 4-6

Started at 52 kilos and went up by 2 kilos every round. Hspu felt the best they have felt ever. Was getting a good kip and was able to kick back towards the wall and push my head through easily. Pumped!!

C. 3 rds

20 SqT Cleans (95)

20 Pull-ups 

Time 11:43. 

Felt like shit before and during the workout. Not sure if it was something I ate or what. Did the whole first round unbroken. Second round went 8 squat cleans then 12 followed by unbroken pull-ups. Third round fell apart. Squat cleans went 6-7-7 and pull-ups went 14-6. Grip was an issue today. Was the only real reason I came off the pull-up bar. 

06062013

A. 1 x AMRAP strict hspu - 9 pr*

Rest 10 mins

B. 1 x AMRAP pull-ups - 28. Bad day for pull-ups. Hands were really irritated and couldn't find a rhythm with the butterfly so I just came off the bar. 

Rest 5-10

C. AFAP

1 mile trail run

50 kb swings 70#

400m run

Time 11:12. Felt like the trail run was really slow but I finished it in just under 7 mins. Broke up kb swings to 25-15-10 which felt good. Last 400 was slow. Legs were dead. 

Nutrition

730a - 3 packets oatmeal

830a - double egg and bacon on a plain bagel, banana nut muffin.