9/23/15

Today was some really good training. Tried to push the lifting and didn't have any hip pain. The metcon was really tough... strict HSPU were a total bitch. But overall I got a ton out of today and was stoked to power clean heavy-ish without pain. Also, started doing 'ROM WOD' today ... just finished the first session and I really liked it. Looking forward to doing more mobility in the future.

A.
Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

-225#, 225#, 235#, 235#, 235#, 245# ... failed second jerk at 235#... came back and hit 245# though. This was really fun... had to be really fast on the last split jerk and get REALLY low, which is good training for me because that is usually tough for me to do.

B.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean x 3 reps (touch-and-go)

-225#, 225#, 225#, 245#, 245#, 245#, 250#, 250# ... failed the last rep at 250# ... but overall good effort, heaviest touch-and-go stuff off the floor I've done in months.

C.
'Nate' (strict HSPU)
Complete as many rounds and reps as possible in 20 minutes of:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

-7 Rounds ... this was brutal ... went to singles on HSPU by the third round ... between the jerks this morning and all the overhead stuff yesterday, wasn't much in my shoulders left. Tried to go as hard as possible, but just nothing there.

D.
Three sets of:
100-Meter Pinch-Grip Plate Carry (2 x 25#) 
(walk, don’t run)
Rest as needed
Glute-Ham Raises x 6 reps
Rest as needed

-Complete. Plate Carry really burned my forearms, was something fun/new. 

Meals for the Day: 

-0420 (pre-workout) - BCAAs / 1 Scoop Pre-workout

-0700 (post-workout) - 2 Rx Bar 

-0930 - 3 Eggs, 4 Slices Bacon, 16 oz Coconut Water

-1200 - Green Tea 

-1430 - 1 Serving Buffalo Jerky, 1/3 Cup Macadamias,  Handful of Raspberries 

-1830 - 2 Chicken Burgers, 2 Eggs, Guacamole, Salad w/ Paleo Friendly Dressing, Bok Choy, Sauerkraut, 2 Servings of Pomegranate Seeds