11/9/15

Today was a decent workout ... didn't really push the lifting much, but felt surprisingly good on the conditioning workout. After 4 days off and alcohol on Saturday ... I always have that shitty guilty feeling on upon getting back into the gym ... but once I got rolling everything felt pretty solid. Excited to hit it this week... but really going to lay off my back/hip/QL. It gets a little better and then I just bite off too much and fuck it up again. I'm completely over the idea of 'competing' in crossfit and just simply want to live pain-free.

A.
Every 2 minutes for 10 minutes (5 sets) of:
Snatch Grip Push-Press x 3 reps

straight into...

Every 2 minutes for 10 minutes (5 sets) of:
Behind the Neck Jerk x 1 rep

-Push Press = 185#, 185#, 205#, 205#, 205#
-Jerks = 225#, 255#, 255#, 265#, 275#

B.
'Strict JT'
For time:
21-15-9
Strict HSPU
Strict Ring Dips
Push-ups

-16:11 ... this is a 4 and a half minute PR over when I did this workout 2 weeks ago. Also, 2 weeks ago I scaled the HSPU to an ab mat. I was really surprised doing this workout RXed and PRing by so much. I was happy with my HSPU ... went 6/5/5/5 and then 5 sets of 3 and 3 sets of 3. I was consistent there, didn't have to go to singles. Good stuff.

C.
Close Grip Bench Press
10-10-10-7-7-2
Rest as needed between sets

-95#, 115#, 135#, 155#, 155#, 185# ... just kind of threw this in on the spot, my triceps were totally toast from part B ... got this in anyway though, but couldn't push loading at all.

D.
3 Sets of:
QL Side Bends (44#) x 15 reps (each side)
:60 QL Stretch, each side (hand to opposing foot, seated on ground)

-Complete.

Meals for the Day: 

0800 - Egg White Protein, Cashew Butter, 2 Cups Black Coffee

1100 - 3 Eggs, Chorizo, Ground Beef, 1 Avocado, 1 Apple, Apple Sauce, 1/2 Cup Kefir

1330 - Beef Jerky, Mixed Nuts, Kale Chips, Cashew Butter

1630 - Whey Protein

1930 (post-workout) - Whey Protein, 1/3 Cup Cashews, 1 Apple