2/19/13

Today was a solid session. It was fun to do a heavy WOD with overhead stuff; haven't been able to do much of that all year. It's good to be back, even if I didn't feel very strong. I felt weak on the back squatting, getting back into those as well; overall a solid session today, great training.

3 Rounds @ 3:00 Minutes Rest
10 C2B Pull-ups
10 Pistols
15 Burpees onto a 45# Bumper Plate
-Complete

Back Squat
Warm-up:
135# x 10 x 2
225# x 10 x 2
Working Sets:
275# x 3
325# x 2 x 4
225# x 8 x 2

After the doubles at 325# I was supposed to work to some heavy singles, but my legs were just not feeling it. I went down to 225# for some solid repetitions really focusing on keeping my knees out and chest up; pausing at the bottom on each rep.

Rest 12 minutes then...

3m AMRAP:
3 Clean and Jerk (225#)
6 C2B Pull-ups
Rest 3 minutes...

3m AMRAP:
3 Clean and Jerk (205#)
6 C2B Pull-ups
Rest 3 minutes...

3m AMRAP:
3 Clean and Jerk (185#)
6 C2B Pull-ups

1 round + 2
2 rounds + 2
2 rounds + 3

-225# felt very heavy overhead; super easy cleans though. Other than that everything felt good. Solid session in the gym, pumped to train tomorrow!

Meal 1 - 5 oz Chicken, 1/2 Peach, 9 Almonds

Meal 2 - 9 oz Chicken, 3 Eggs, 1 Banana, 2 TBSP Almond Butter, Fish Oil

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

Meal 4 - Protein Shake, 1/2 Peach, 9 Almonds

Meal 5 (PWO) - Protein Shake, 16 oz, 1/2 Apple

Meal 6 - 7 oz Chicken, 2 Slices Bacon, 3/4 Brown Rice, 1 Cup Veggies, 1 Banana, 2 TBSP Peanut Butter

Meal 7 - 7 oz Chicken, 1 TBSP Coconut Oil, 1/2 Peach