snatch practice

Spent the afternoon rearranging the gym so we could add another platform. By the time I finished I was pretty beatdown, so decided to do some light full squat snatch practice.

mobility

full snatch practice:

1 x 3 x 55
1 x 3 x 60
1 x 3 x 65
1 x 3 x 70
1 x 3 x 75
1 x 3 x 80
1 x 3 x 85
1 x 3 x 90
1 x 3 x 95

front squats

Haven't done these heavy in a while (at least that is what my memory says).

front squat
1 x 5 x 45
1 x 5 x 95
1 x 5 x 135
1 x 5 x 185
1 x 5 x 195
1 x 5 x 205
1 x 5 x 215

Skipped the cffb wod portion as it is late and my shoulders are still hurting from the bp yesterday. Looking on ical, seems I did x3x225 back on 12/27/09 and x3x245 on 03/10/09, so my memory was correct!

bench and ring dips

bw: 191.2

pm:

pc:
1 x 3 x 95
1 x 3 x 135
1 x 3 x 155
1 x 3 x 185
1 x 3 x 205

1, 15, 9 reps of:
Bench Press
Ring Dips
*Perform at 77.5% of 1 RM Bench Press
*Scale as needed
Post times and loads to comments.

19:10 w/ 205#

From the posted percentages, I should have done 221, but I knew that would crush me, so scaled it way down and still was beat down.

cal: 1,902
fat: 125g (60%)
pro: 123g (26%)
carb: 69g (15%)
fiber: 9g

Deadlift

bw: 191.8

pm:

DL
1 x 5 x 135
1 x 5 x 225
15 x 1 x 285 w/ 30 sec rest

SPU
13, 10, 10

Ended up skipping the metcon portion of the WOD as we had a few people show up towards the end of our hours. Plus wasn't all that motivated!

cal: 1,864
fat: 115g (56%)
pro: 151g (33%)
carb: 53g (11%)
fiber: 9g

Alright. I need to really start buckling down on the protein intake. Let's see if I can hit 200g AND keep myself in the proper A.D ratios.

Sledge and burpees

bw: 191.3

pm:

bs:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 250

Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
*Description of Tabata Intervals
*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.
Post the total of 3 scores to comments.

14, 4, 14 = 32

Stayed steady with 14 sledges across the board for both sets. Started with the intent of getting 6 on burpees but only lasted 3 rounds, did one round of 5 then struggled to maintain 4 for the rest. That sucked. Despite that, beat this wod's last score (Jan 23) by 1.

Rest Day

Forgot to post my WOD from yesterday.

On the minute:
Perform 3 Power Cleans and 6 Ball Slams on the minute for 10 minutes.
*Complete Power Cleans at 65% of 1 RM
*Ball Slam use 40 lbs
*For every rep not completed perform 1 handstand push up.
Post loads and amount of reps not completed to comments

pc: 160#
slam ball: 40#

traveling

Back on the road. Forced to use the Crowne Plaza hotel gym. It's good as far as a hotel gym is concerned but lacking the basic equipment to do the strength WOD, so I improvised.

p.m:

mobility

dbbp
1 x5 x 45
1 x 5 x 55
1 x 5 x 60
1 x 5 x 65
1 x 5 x 70
1 x 5 x 75

fixed bar FS
1 x 5 x 50
1 x 5 x 60
1 x 5 x 70
1 x 5 x 80
1 x 5 x 90
1 x 5 x 100

cal: 2,340
fat: 150g (56%)
pro: 184g (30%)
carb:86g (13%)
fiber:44g