Thursday, December 6, 2012

Last day of testing- FS 1RM, Snatch 1RM, AD 3min

Food:  8a coffee with coconut milk, post training progenex recovery, lunch was leftover gf steak w/ 1/2 sweet potato, mixed green salad, and applesauce, several bites of trail mix and whey protein shake w/ bananas and cocoa ~4p, dinner at EArly Girl at 6p was large salad w/ grilled chicken and balsamic dressing, curry carrot raisin salad, and fried apples, several bites of veggie chips and AZIC before bed.

Training at 10 am

A. Front squat; build to a max
150#- 5# PR 

B. Squat snatch; build to a max
85#- 5# off my pwr snatch PR- just didn't want to power snatch it and then squat it... My squat snatch needs work, clearly.

10 min AMRAP:
25 Snatch 75/45
25 Snatch 115/70
25 Snatch 155/95
25 Snatch 195/110
(power or squat)

51 reps (finished the first 50 in ~6 minutes), surprised myself with a PR at 95# (end of video)- it was a power snatch, and it wasn't beautiful- but very pleased nonetheless. 

Rested ~10 minutes then:

Airdyne 3 min for max cals/miles (report both)
Rest 10 min
no pacing, all out efforts

53 cals- 1.1 miles
51 cals- 1.09 miles
48 cals- 1.07 miles

Had "FRAN" cough for about 45 minutes after

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