12/3/15

Today was an okay session ... felt very flat and weak on the lifting ... the conditioning/gymnastics stuff went well though. I was working out alone and in the afternoon and probably didn't eat enough today for this training session. Anyway, for whatever reason, felt pretty weak today, only hit 275# for power clean and jerk ... but got through the session even though I was dragging ass.

A.
Every 2 for 20 minutes (10 sets):
2 sets: Hang Power Clean x 2 reps (245#, 245#)
2 sets: Low Hang Power Clean x 2 reps (245#, 245#)
2 sets: Power Clean x 2 reps (265#, 275#)
1 set: Hang Power Clean x 1 rep (275#)
1 set: Low Hang Power Clean x 1 rep (265# -fail ... dropped weight down to 245#)
1 set: Power Clean x 1 rep (275#)
1 set: Power Clean x 1 rep (285#) - fail

-Failing 265# from the low hang was retarded ... and missing 285# was stupid too. These are numbers I should always be able to hit. But anyway, got through this and tried to get as much out of it as I could.

B.
On a 20 minute clock:

Every 2 for 10 minutes (5 sets) of:
Push-Press x 2

Straight into...

Every 2 for 10 minutes (5 sets) of:
Split Jerk x 1

-Push-Press doubles = 225#, 225#, 225#, 235# (failed second rep), 235# (failed second rep)
-Split Jerks = 235#, 245#, 255#, 265#, 275# ... these felt much better than the push-presses

C. 

For Time: 

12-9-6-3 

Power Clean (225#) 

Muscle-ups

-11:49 ... MU were 8/4, 6/3, UB, UB ... PCs all singles ... tough workout, really ripped me up. Starting this workout alone sucked.

Rest exactly 10:00 then... 

D. 

For Time: 

25 Strict HSPU
25 Kipping HPSU
10 Strict HSPU
10 Kipping HSPU

-14:10 ... first 25 in 4:00, second 25 by 8:00 ... then shit got real. Those last 10 strict were brutal, there were definitely some singles in there ... finished first set of 10 by 12:00 ... then last the last 10 were 3/3/3/1 ... really tough, but this is 70 reps of my worst movement in crossfit. Good way to finish up the session and keep me humble.

Meals for the Day: 

0900 - Steak, 3 Eggs, 2 Clementines, 1 Cup Kefir, 20 oz Black Coffee

1200 - Whey, Apple Sauce, Greek Yogurt, dash of Honey

1300 - 1 scoop pre-workout

1530 - Whey, 2 Rx Bars, 16 oz Coconut Water

1900 - Bulgogi Beef, Onions, Lettuce + Dressing, Egg, Kimchi