6-18-12

Monday

A1. Power Clean Cluster; 1.1.1 x 5; rest 10 sec

225/245/265 (went too high too fast) 245 (worked on form and then called it)

A2. Broad Jump; 5 x 5; rest 4 min

Felt great.  Really like these.  Hit over 95 inches every time, maxed out a little over 100 inches)

B. Power Clean- 2 reps/min for 10 min- @ 225

- Felt good and fast.  Form with MUCH better on these than the cluster.  Just need to work on it.

C. Prowler Sprint w/ 90# on top- 25 sec ALL OUT x 5; rest 3 min

- Didn't get to it.  Ill do it tomorrow or Wednesday

+

I documented the next set of exercises like this - I recorded three times, each is what time the set was finished, so the difference is the rest between sets.

A. HSPU- 10 unbroken reps x 3; rest as little as possible- sets MUST be unbroken

- 16s / 1:30 / 6 reps + 8 reps missed both /5:45 (little frustrating but I got it done)

B. Strict Pull Ups @ 20X1- 8 unbroken reps x 3; rest as little as possible

- 26s / 1:45 / 4:05

C. Ring Dips @ 20X1- 10 unbroken reps x 3; rest as little as possible

- 20s / 1:40 / 3:05

D. CTB Pull Ups- 10 unbroken reps x 3; rest as little as possible

- 17s / 1:18 / 3:20

E. Ring Push Ups @ 20X1- 15 unbroken reps x 3; rest as little as possible

- 20s / 1:50 / 3:56

F. Toes to Bar- 20 unbroken reps x 3; rest as little as possible

- 26s / 2:45 / DNF (The last set of these guys was awful ... my abs are still shredded from the GH situps last week ...)

Comments - It was a good day today, not awesome, but good.  I was kinda disappointed with my power clean cluster, but felt really good on the 2 rep Power Clean EMOM.  The toes to bar hurt like crap, but I was happy about the CTB pullups, my pullups were pretty fried last week.

Food 

Morning - almond milk, olive oil protein shake   

Noon - whole wheat noodles and spaghetti and meatballs

Afternoon - almond milk, olive oil protein shake  

Post WOD - almond milk, olive oil protein shake  

Dinner - Pesto Feta Turkey burgers on whole wheat, flat bread buns