Squat cleans, push presses, rope climbs and DU

Training at 10a

A. squat clean x 4/push press x 1; rest 90 sec b/t sets x 4

85, 95, 105 (video), 100 (want to keep it very fast so went back down to 100#)

B. squat clean cluster - 1.1.1.1 x 5; rest 2 min - 10 sec b/t reps

110, 115, 115 (video), 120, 120 (video)

115# (above)

120# (below)

C1. standing press @ 12X1; 4-5 x 4; rest 2 min

65, 70, 75x2, 70

C2. rope ascent - 20' x 2/set x 4 sets; rest 2 min

 15' rope

D. AMRAP DU's in 10 min - when you fraction perform 5 T2B

AMRAP DUs: 109, 81, 102, 12, 59, 4, 58, 53, 40; 40 T2B; 518 total

Felt solid today- good training day. Onward.

Squat and Oly- Day 6 of Whole 30

Sleep:  10p-7a- had a hard time falling asleep (very unusual for me) but had no arm pain with brace- this is very surprising given the tough push/pull UB day yesterday... If this keeps up, I'm going to try no brace :)


Food:  7a black coffee, 1/2 banana ~11a (thanks Shanna!), lunch ~1:30p salmon cake, vinegar slaw, and gazpacho salad, london broil, and kale chips, dinner of turkey and more london broil, collard greens, cucumber salad, sauerkraut, and tomatoes, hard boiled egg and poached pear raspberry coconut milk dessert.


Training at 10a

part 1:

A. HB Back Squat @ 40X0; 8,8,6,6,4,4; rest 2:30 b/t sets
115#x8/120x8/120x6/125x6/130x4/135x4

B. Hang Squat Clean - 2 every 30 sec TnG moderate for 8 minutes - more than last week
HSC with 110# the first 2:00 then 105# for remaining 6:00- probably went a big too heavy last week

C. GH raises - 12 x 3; rest 1 min

bwx12, 10#x12, 15# x12

rest 6+ hours

part 2:

5 sets @ max effort:

15 no push up burpee box jumps - 20" AFAP

Run 400 m - increase speed every 100 m - max last 100 m

rest 6 min b/t sets - time the 400's

400m times:
2:27- not sure what happened here
1:40
1:51
1:54
1:56

HBBS and Oly

Sleep:  10p-7a
Food:  7a coffee with cream, post training protein shake w/ almond milk and 1/2 banana, lunch at 1p of huge mixed green salad with spinach, vinegar slaw, and kale chips (wasabi) with curried cod and a smidge of egg salad, protein smoothie with almond milk, peaches, and almond butter around 3p, dinner of shrimp cocktail and a greek salad at 6p, popcorn before bed


Training at 9am

part 1:

A. HB Back Squat @ 30X0; 8,6,6,4; rest 2 min

125#x8, 130x6, 135x3, 130x3 130x4- got a little ambitious here.

B. Hang Squat Clean TnG x 5 - EMOM fast and tight out of bottom x 10 minutes

83# for all

C. PS x 1/HPS from knee x 1/Squat Snatch x 1 - 70% effort - EMOM for 8 minutes

63#, 68#, 63# for the remainder- wanted to keep it crisp.

rest as needed

Rested 10 minutes (CLEARLY NOT ENOUGH- but had time restrictions today)

part 2:

5 sets:

10 TnG Clean and Jerk AFAP

rest 1 min b/t sets

63#, 68#, 63#, 63#, 63#- this was much harder than I anticipated- really started to die on the 6th rep each round

+

5 sets:

12 burpees AFAP

rest 1 min b/t sets

27s, 28s, 26s, 25s, 23s- easiest of today!

+

5 sets:

airdyne 20 sec AFAP

rest 2 min b/t sets

10 calories, 9c, 11c, 11c, 11c

Heavy dbl clean and lots of snatches

Sleep:  9:45p-4:45a- uninterrupted

Food:  5am coffee with cream, post wod refuel and protein shake, lunch was a salad with eggs and turkey, mixed nuts, and balsamic dressing, 2p balance bar, 5p kale chips with roast beef, dinner at 6p of lettuce and ground beef "burritos" with salsa, sautéed mushrooms and mixed nuts, roast beef and popcorn snack ~8

Training at 9am 

A. Squat Clean - build to a tough 2 fast - NOT a 2RM - rest short

118x2

B. FS - 3 x 3 @ 80% effort; rest 90 sec

118x3

+

5 rds for total time:

10 hang squat snatch - 75/50#

15 chin ups

20 box jumps - 20/14"

25 sit ups

45 sec required rest

18:00- Yikes- harder than I thought