Presses.

7/20/11

Extra time spent warming up the shoulder.

Press, 6x4 @ 90% of 1RM (65#)
*Mathematically this was the same weight as last week, so Jay said to move up if the first three sets were fast.

65, 65, 65, 70, 70, 70

The 65 didn't feel QUITE as light and fast as I wanted, but I got to go up in weight. Sweet. My 1RM max is bullshit, haha.

Assistance work:

A. Front Squat for stability, speed - 45# bar + 12kg KB on each side attached with rubber bands. Bizarre - felt like I was doing a moon bounce or something. Really fun though, surprisingly tough. (3x5)

B. Pendlay Row @ 65#, 3x12


C. Partner GH raises, 3x12. These were hard today.

Cash Out: 6 x 100ft farmer carries, 2pd kb/hand. This was easy. Awesome.

Whole30, Day 2.

Not enough sleep last night. Really groggy this morning.

6am training session

(had a tall iced redeye right before)

Foam rolled adductors

Group warmup

Max handstand hold - 2:05

3 rounds for reps:

Front squat @ 115#

Followed by 60ft bear crawl

I got 6, 5, 4. Cleaning the bar was a challenge, 115 is pretty close to my max clean. took me a few tries but I got it! The second successful clean felt the best, all wonderful and floaty. That bear crawl wore me out! Pretty happy with my handstand, too, it felt really strong. Going for 3 minutes next, then HSPUs will become my bitch.

Food:

Meal #1 - 9am (starving)

2 hardboiled eggs

1 sliced tomato

working on strawberries right now

Need to get my PWO nutrition back on track. Could have used it today.  

Meal #2 - 1pm-ish
4 pieces roast beef
snap peas
tomatoes
1/2 avocado

Snack @ 4pm
Olives

Meal #3 - 6:15pm
salmon cooked in bacon fat
tomato salad with oil, vinegar and spices
sweet potato w/ coconut oil
WATER finally.

Day 30.

Sleep: Not sure, felt a little sleepy when I woke up to train this morning at 5:20. It was at least 10 when I got into bed. Probably 11 when I fell asleep.

Iced coffee before training.

3 rounds @ 75#:
10 overhead squat
10 front squat
10 back squat
20 pistols (to 2 stools, with PVC assistance, gotta get better at ROM on these)

=15:57

OHS were beautiful. Snatched to overhead each round and did all but the 3rd round unbroken. Bailed spectacularly on the 10th rep of the 3rd round then resnatched/muscled it up to finish.
Lower back got real tight on the front squat. Didn't like that much.
Pistols make me want to cry.
Pretty sure my legs hate me right now.

First meal (lunch):

1/2 cucumber with salt

leftover spaghetti squash with marinara and ground beef over spinach. Not sure how much, but I'm starving and really looking forward to eating all of it.

Water: Lots.

Sun: Laid out on Cooper River for about 45 minutes with Elena. Direct sunlight. Felt AWESOME.

Snack: NONE. Whoa. Wanted a chocolate chip cookie reallyreallyreallyreally bad.

Dinner: Salmon, sauteed sweet potatoes, green peppers.