06242013

A. Snatch triple - tng - 135. Went to 155 and got 2 of the 3. Still needs work. 

B. "Fran"

21-15-9

Thrusters 95#

Pull-ups 

Time - 3:38 - was an :11 pr and did the whole workout unbroken. Was happy with my time overall though. Still need to rest less between sets

C.   Back squat 4x9 @ 75%. 

Used 225 and did all sets straight. No breaks between reps. Still on toes a little for some reps but good sets overall. 

Nutrition

5a - steak tips and broccoli left over from last night. 

8a - oatmeal - 3 packets of maple brown sugar

11a - cliff bar max

330p - protein shake and tuna on a protein wrap

930p - chicken broccoli ziti

Fri Dec 30th

730a: 30 min row
Rowed 7200m in the 30 mins and we did it in the dark. Felt great after row, not sore or too tired.

11a: "Fran"
21-15-9
Thrusters
Pullups

Time: 5:48

4p: AMRAP 10
30 DU's
15 power snatches

4 + 37

should have had more rounds but had trouble stringing first few rounds of du's together. got all 30 on round 4 and power snatches felt good.