4/22/2011

I felt pretty good today; a little sore in my core and hamstrings. My chest was surprisingly sore, I'm assuming from the kip of the toes to bar reps. I changed the original workout I had written slightly. It ended up looking like this:

OH Squats - work up to a heavy triple - ended up being: 10,10,8,5,1 @ 95,115,135,155,165

This was frustrating. The 155 for 5 went up easy (this was my previous 1 rep PR). I was happy with this. So I went up to 165, first rep came easy, on the second rep I tweaked my right shoulder and dumped the weight forward. I was pretty pissed; I know I have more in me for OH squats. Not going to where I wanted to today, from an optimistic point of view, I guess I get to PR next time I do OH squats. I really need to focus on these. OH squats are my biggest athletic deficiency. The 2011 Open really exposed this (I already knew this though) and I need to put in work and get outside my comfort zone.

After the OH squats I did a Kettle-bell Tabata workout of the following movements:

Kettle bell Swing (Russian) - 70 lb
Turkish Get-ups - 35 lb
Press - 45 lb
Clean - 45 lb
Kettle bell Thrusters (2 x 35 lb)
Swings (American) - 45 lb
Snatch - 45 lb
Goblet Squats - 70 lb

I didn't go 100% on these movements, probably about 80%. I just wanted to get some dynamic movement. Monday is the last 'Open' WOD. I want to be ready and recovered for it. Today was a good day, it's always nice to set a PR.

Meal 1 (pre-workout) - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)

Meal 2 (post-workout) - Whey (1.5 scoops), 1 Banana, 1 tbsp Almond Butter, 1 cup Oats (605 Cal, 12g F, 65g C, 50g P)

Meal 3 - 1 Chicken Breast, Mixed Veggies, 2 Slices WW Bread, 1 tbsp Peanut Butter, 1 cup FF Milk (735 Cal, 22g F, 64g C, 70g P)

Meal 4 - 1 Chicken Breast, Mixed Veggies, 2 Slices WW Bread, 1 tbsp Peanut Butter, 1 cup FF Milk (735 Cal, 22g F, 64g C, 70g P)

Daily Total (high carb): 2360 Cal, 64g F, 222g C, 216g P