Thursday, November 29, 2012

Day 2 of testing- BS PR and Clean and "Amber" WOD

Food:  8a coffee with coconut milk, mid morning snack of hb egg, mixed nuts, and apple, post training recovery shake, lunch of leftover Luella's chicken wings, collards, a sweet potato, and a very small slice of my flourless chocolate birthday cake, dinner was filet mignon, mixed steamed veggies, and salad, decaf coffee with coconut milk, AZIC and another small slice of cake before bed.

Training at 9am

A. Back squat; build to a max

175#- 5# PR (video) my mom called and interrupted the video

B. Amrap back squats at 85% of A in 1 attempt @30x1 tempo
5 reps at 150#

C. Squat clean; build to a tough single

130# (10# off PR)

30 squat clean for time @70% 1rm

8:22 at 100#

Training at 5:30 PM

A.  Hang power snatch: 12 minutes to build to a tough double
90# x 2

WOD: “Amber”
For time:
37 calories on the rower buy-in then…
5 rounds of:
5 Hang power snatch (Use ~70-80% of today’s best NTE 115/75lbs)
10 Burpee box jumps (NTE 24/20″)
12:11 with 75# HPS and 20" box

(PS. Next year it will be a 38 cal buy-in & I bet you’ll go faster.  :)

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