3/4/13

My shoulders were not feeling 100% today, still a little fatigued. But my squats felt the best they have since I had the flu a while back. I'm finally getting used to squatting heavy again. Also my butterfly pull-ups/lungs feel legit. Excited for the Open!

3 Rounds, rest is partner's set:
12 Dead-hang Pull-ups
12 Overhead Squats (45#)
12 GHD Sit-ups

4 Sets:
Hang Snatch + Snatch
155#, 175#, 175#, 185# (fail - got the hang snatch, missed the snatch)

4 Sets:
Snatch Singles
185#, 190#, 195#(f), 200# (f) - shoulders just not feeling that

Rest 5 minutes then...

AMRAP 6:
5 Snatch (115#)
10 HSPU
20 Double-unders

Rest 6 minutes then...

AMRAP 6:
9 Pull-ups
12 HR Push-ups
15 Box Jumps (24")

3 Rounds + 8 HSPU - HSPUs felt rough today.
5 Rounds + 2 HR Push-ups - Everything unbroken and at 100% - feeling solid.

Rest 10 minutes then...

Back Squat:
275# x 5
295# x 3
325# x 2
345# x 1
345# x 1
Max Unbroken Reps at 300# = 14 reps. This is a PR. I felt really strong. My back squat is starting to feel "good" again. I love lifting weights, this was a pretty fun day in the gym.

Meal 1 - Protein Shake, 9 Almonds

Meal 2 - 5 oz Chicken, 1 Banana, 2 TBSP Almond Butter

Meal 3 - Protein Shake, 9 Almonds, 1/2 Apple

Meal 4 (PWO) - Protein Shake, 16 oz Coconut Water, 1/2 Apple

Meal 5 - 5 oz Chicken, 2 Slices Bacon, 3/4 Cup Brown Rice, 1 Peach

Meal 6 - 7.5 oz Chicken, 2 Cups Lettuce, Arugula, 6 Tomatoes, Dash of Salad Dressing, 1 Cup Pomegranate Seeds, 2 TBSP Almond Butter