2/26/13

I felt a little beat up today. Snatching was rough after 'Transformers' yesterday.

3 Rounds @ 3:00 minutes rest
4 Bar Muscle-ups
12 Pistols
12 Butterfly Pull-ups

Snatch EMOM 12 (only made it through 9 minutes):
135#
135#
145#
145#
155#
165#
185#
195# (fail)
195#
-called it there. Was supposed to go up to 205/215+ but it just wasn't there today.

Back Squat,
Warm up:
135 x 10 x 2
225 x 6 x 2
Working Sets:
2 minutes rest between each set:
3 Waves:
3 x 275#
2 x 315#
1 x 335#

3 Sets @ 90 seconds rest:
20 GHD Extensions
12 Weighted Ring Dips (20#)

-I felt a little weird not doing a hardcore burner after the lifting. This is the first time I've been in the gym and not done a metcon in over a year. But it wasn't programmed today and I'm feeling beat up. I'm sure there will be an insane metcon tomorrow if there wasn't any at all today. I hope I feel more recovered tomorrow.


Meal 1 - 6 oz Chicken, 1 Slice Bacon, 1/2 Cup Brown Rice, 1/2 Peach

Meal 2 - 7.5 oz Chicken, 2 Cups Diced Veggies, 1 Banana, 2 TBSP Almond Butter, Fish Oil

Meal 3 - Protein Bar (including 30g Carbohydrate), 2 TBSP Peanut Butter

Meal 4 (PWO) - Protein Shake, 16 oz Coconut Water, 20 Raspberries

Meal 5 - 10 oz Chicken, 1 Slice Bacon, 3/4 Cup Brown Rice, 1 Banana, 2 TBSP Almond Butter

Meal 6 - 5 oz Chicken, 3 Eggs, 1 Cup Pomegranate Seeds, 12 Almonds, 12 Raspberries