3/24/13

I was considering doing 13.3. again, but I gave it a rest. My chest was just too sore and even if I was fresh I don't think I could have gotten many more reps. It was nice to relax and just train. I programmed my own session and it was extremely fun and challenging.

10 RFT:

5 Dead-lift (155#) 

4 Hang-Power Clean (155#) 

3 Front Squat (155#) 

200m Run 

-14.40. A year ago I did this as a 13 minute AMRAP and got 8 + 5 DL, I was happy with my score on 10 rounds. Everything was unbroken and fast, this was good running work. 

Rest 10 minutes then...

21-15-9 

T2B

KBS (2 pood)

-4.49. This was really rough on the grip after the above WOD, really liked this couplet though. 

Rest 20 minutes then... 

EMOM 10:

-6 Dumbbell Snatch (100#), alternating 

-I've been wanting to mess around with this movement/weight for a while. I haven't touched a 100# dumbbell since Regionals. I've improved my strength so much that I can touch-and-go theses with ease. I feel much stronger. It's great to be able to man-handle this weight like it's nothing when less than a year ago this was an extremely intimidating and challenging movement. Great session in the gym.

Meal 1 - Protein Shake, 1/2 Cup Blueberries, 1 TBSP Coconut Oil

Meal 2 (PWO) - Protein Shake, 1 Apple

Meal 3 (cheat meal) - 3 Eggs, a ton of bacon/sausage/potatoes/cheese in a huge skillet, 2 Pancakes, Maple Syrup, Butter

Meal 4 - 8 oz Chicken, 3 Cups Veggies, 2 TBSP Coconut Oil

Meal 5 - Protein Shake, 1/4 Cup Blue Berries, 1 TBSP Coconut Oil