001 A.D

A little early for New Year's resolutions, but today starts a new attempt at the A.D for 2010. This post was also prompted from an entry on 70's Big (a very cool site). So inn addition to going back on the A.D in order to loose a bit of excess bf and beef up some more, I'm gonna shoot for some specific goals for 2010.

Stength-wise these include:

- 1050# CFT (PR is 1025#)
- back squat of 400# (PR is 375)
- shoulder press of 205 (PR is 195)
- dead lift of 500# (PR is 470)
- bench press of 315# (PR is 285)
- power clean of 275# (PR is 250)
- power snatch of 205# (PR is 180)

Metcon-wise I'd like to see:

- 22 rds of Cindy (PR is 20+)
- 5 min. Fran time (PR is 6:25)
- 10 min. Karen time (PR is 15:??)
- 25 min. Linda time (PR is 29:17 @ 185#)
- 19 min. 5k row (PR is 20:??
- 41 min. 10k row (PR is 43:
- 25 continuous DU (PR is 2 or 3!)

Aesthetics-wise:

- bw of 205# (currently 196)
- bf of 10% (currently ~16%)

So with those goals in mind, let's see what the new year will bring!

Today's WOD

a.m
mobility +
1k row: 4:32.3, 5:00.3

p.m
bp:
1 x 10 x 45
1 x 5 x 135
1 x 3 x 185
1 x 1 x 225
1 x 1 x 245
1 x 1 x 255
1 x 1 x 260
1 x 1 x 265

rack jerk:
6 x 1 x 135


a.m weight: 196.4, 11mm pinch (~15.7% bf)

calories: 2,017
Fat: 132g (59%)
Pro: 165g (33%)
Car: 37g (7%)
fiber: 12g