05292013

A. Strict press 1rm

162* PR 165*PR!!  Feet moved on 165 and it was a huge struggle but fought through it for prob 12 seconds which felt like 45 mins. 

B. 1 set max kipping hspu

15. Fell off the wall. Had more left in me. Close to a pr though. 

C. AFAP

15 hang power cleans - 135#

400m run

15 hang power cleans

Rest 3x

Repeat

2:33, 2:39

Need to stop wasting time. Lost about 4-5 seconds on the first time through because I missed my hook grip on my left hand and couldn't catch it. Had to put bar down and reset. Second time through wasted around 6 seconds chalking up. Waited until right before the WOD started like an idiot. 

Nutrition

530a - 2 Paleo blueberry muffins

830a - double bacon double egg plain bagel

11a - protein shake

2p - chipotle bowl. Got same as always. 1.5 chicken, 1.5 steak, extra rice, cheese and lettuce. Ate a little over half of it. 

8:15p - shake with recovery, 2 scoops oats, glutamine, dextrose, bcaas. Was gross but downed it. 

8:45p - rest of my chipotle bowl. 

05282013

A.  500m row x3 resting 1:30 b/t

1:29.8, 1:45.2, 1:46.1

Died with 200m left on the first one and it was all down hill after that. Held a 1:22-1:24 split for 200m then started to slow down.  Gas tank held up ok but legs were definitely limiting factor. 

Rest 15 mins

B. AMRAP 5

800m run

Max burpee touches with remaining time

32 burpees

Cramped pretty bad around 300m into the run. Finished running straight-ish legged. Got back inside with 1:15 left and started burpees which felt great. First 300 of the run felt good as well which was surprising after how legs felt on row. 

Nutrition 

530a - protein shake with oats

815 - double bacon double egg on plain bagel

4p - small hamburger, no bun

8p - 1 large stuffed pepper, butter noodles, 7 pieces of asparagus in olive oil and sea salt.  1/2 pint? of Haagen Daaz

Fri 11-30-2012

Front squat - 95x10, 95x10, 135x10, 135x10, 165x8, 195x6, 225x5, 245x3, 255x2 (pr), 265xF, 265xF, 265x

Push press 5x2 - 135x4, 155x2, 175x2, 185x2, 195x1

Weighted ring dips - 3x3 @ 53#s

AMRAP 11 – 750m Row then AMRAP
8 Front Squats (115/85)
10 KB Swings (70/53)
12 Bar Lateral Burpees

Score : 4+10