MU and Clean PR

Went out last night for Katie's 35th birthday- thank you to everyone who came out- we had a blast!  We were out way too late and I had one VERY LARGE margarita!

James didn't post the workout for today until really late- so I decided to do the team WOD instead... I'll do today's SHE workout tomorrow (I think)

Training at 10a

AMRAP Muscle Ups x 2

1, 1, 1, 1

rest 2 minutes

Clean & jerk: Spend 15 minutes building to a heavy single.

130 C&J- lost 135# on the jerk (photos of 135#- no making fun of the hat)

 Check out this triple extension!

 Didn't catch it here, was standing up the front squat.

 Missed this jerk.

140# clean PR

WOD

Complete 3 rounds of:

10 Renegade row  (5/arm)

12 Dumbbell front squat

15 Dumbbell push-press

200m Farmer’s carry

16:50ish- without a doubt my grip was my limiter- good workout

30# DB for rd 1, then 25# for rounds 2 & 3

Use the same dumbbells for all portions of the workout.

Squat and Oly

Sleep:  10:30-7:30, nap from 2-4p
Food: 8a coffee with cream, 10a protein smoothie with strawberries and almond milk, lunch at EarthFare mixed green salad, mixed veggies, balsamic vinegar, fruit, balance bar ~4p, dinner of salmon and avocado "sushi" (rolled in cucumber- no rice), ginger dressing salad, popcorn and roast beef snack, AZIC before bed.

A. HB Back Squat @ 30X0; 2,2,1,1,1; rest 4 min

145x2, 155x2, 160x1, 165x1, 160x1- depth started to decrease, so I went back down on the last rep 

B. Clean - build to a tough single fast

125#, 5# off PR- felt it in the squat- racked it, just couldn't stand it up

C. Row 500 m time trial

1:52