Wednesday - 6-20-12
4 sets
60 sec Wall Ball/60 sec rest
- 35/34/25/25
+
4 sets
60 sec KBS, 53#/60 sec rest
- 35/32/25/25
+
4 sets
60 sec DU’s/60 sec rest
- 108/105/107/107
Food
- Morning - Almonds and cranberries
- Lunch - Eggs and boiled peanuts
- Post WOD - Almond milk, olive oil protein shake
- Dinner - Two burgers at a going away party.
Thursday - 6-21-12
Food
- Morning - protein shake
- Lunch - salmon, squash, banana
- PostWOD - protein shake
- Dinner - Pizza (cheat, and a bad idea... it ate me up today)
Friday - 6-22-12
A. Squat Snatch on the minute- Start @ 135, add 10lbs/minute
for 8 min
- Completed - struggled with shoulder stability
B. Squat Snatch @ 155- AMRAP TnG x 3; rest 3 min
- 7/7/6 - again struggled with stability and didn't use false grip because of a blister
C. Push Press- @ 205- AMRAP TnG x 3; rest 3 min (no dropping
under it)
- 5/3/4 - pretty rough, especially making sure that I didn't do a power jerk instead.
D. Back Squat @ 21X1; 3 x 5 @ 315; rest 3 min
- Completed, felt good.
E. Sorensen Test- x1
- Got 95 seconds with only about 2 mins rest from the squats. I've gotten 2 mins before on this test.
+
10 min Ever minute on the minute
7 CTB Pull Ups
- Struggled a bit today.
+
10 min EMOM
7 HSPU
(Done later in the day)
+
10 min EMOM
Alternating minutes
10 GH Sit Ups
10 GH Raises
- Felt good
Food
- Breakfast - protein shake (usual make up)
- Lunch - two slices of pizza
- PostWOD - protein shake
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