Monday 21 JUN

SWOD 3x5 Shoulder Press

105-110-115

WOD: AMRAP in 10 minutes of
3 Squats - 75% of 1 RM which was 225 lbs
5 burpees
5 Strict Chin Ups


6 rounds completed.


Squat form was solid.  I'm sticking with high bar back squats (olympic style) and a more vertical torso position.


Fortune favors the bold.

SAT/SUN 19& 20 JUN

SAT
SWOD:
3 RM Snatch: 120 lbs PR!!!!
This was previously my 2 RM Power Snatch. The difference was that the form was sexier.
Dropping under the bar was smooth and smooth as everyone knows, is quick.
I still need to work on the following aspects of the snatch:
1. the pull from the ground lacks some fluidity, because I'm still leaving my knees out
2. More work on the burgener warm-up

** Jason: Google this and learn it! Do it using piece of 1" pvc pipe (about 72" in length)  It will help you tremendously when we start training in the fall.
Also check out this article on nutrition: http://robbwolf.com/2009/12/26/if-it-works-for-a-seal/

Followed by
WOD:

3 rounds of: (instead of the Rx'd 5 rounds)

3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press

Rest 80 second b/t sets

WOD Performed at 80% of 3 RM Power Snatch (95 lbs)

WOD Eval:

1. Snatch Push Press is definitely a weakness to work on

2. I tried to go up to 125 for my 3 rm Power Snatch and well...It was fun, but for the first rep (which I nailed) it took a TON of energy.  I felt fine before that but that 1 P Snatch wiped me out.

3. I need to do more B. WU work to get better Sn fluidity

Fortune Favors the Bold.

SUN:
REST DAY

Friday, 18JUN

Strength WOD:

5x5 Squat

Top weight was 245.  Should have hit 260 definitely.  Mental game was bugging me for some reason :

1.when I was hitting the bottom of the squat I wasn't activating the adductors.

2. I kept missing the squat on the way up after 3 reps.  It felt like the squat was being mostly powered by the quads, lacking involvement from the hamstrings and proper hip drive.  

3. I made the enormous mistake of lifting in front of a mirror, because I was squatting with GD and didn't turn the rack around. That's not happening again. 

On Monday I'll be squatting a 5RM in a squats of 5x5 (sets across) and hitting 260 lbs.

It's difficult to measure the amount of protein/fats/carbs I'm taking in right now, but I'll be trying to track it better from now on.

Jason: If you're reading over this I highly recommend eating .7xyourbodyweight in grams of protein each day. So if you weighed 200 lbs you would eat at least 140 g of protein.  Also, drink lots of milk. Milk is amazing for recovery.

Daily WOD:

Five rounds for total reps of:

135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Thrusters 6/5/5/4/3=23

Weighted Pull-ups 3/2/2/1/1=9

Burpees 6/6/6/6/6=30

Total=62

This WOD was rough strength wise, but pretty easy mentally.

"Clean the dead badger"

5 Rounds for time:
2 x Deadlift 280 lbs
3 x Clean    135 lbs
4 x Badger   45 lbs

Time: 21:08

Lynne @ 155lbs

BP/Pull-ups

1. 6/10

2. 4/7

3. 3/4

4. 2/2

5. 1/1

Day 3 of Training

Day 1 was Murph w/ a time of 56:48

Day 3:
Endurance
5x1200m w/ 2:00 minute rest
1.  5:30
2.  5:18
3.  5:33
4.  5:41
5.  5:38

3.0 Hour Break

WOD
AMRAP (10) Body Weight Deadlift  followed by (10) box jumps on a 20" box
BW:175 lbs
Rounds in 10 Minutes: 5 rounds completed

Pre-BUD/s
5 Rounds for max reps of
Bench Press 135 lbs
Strict Pull-ups
1. 15/6
2. 10/6
3. 6/5
4. 6/4
5. 6/4

Adhered to the zone diet better

B: yogurt, orange, milk, almonds (4)
L: Bread, ham, cheese and milk (4)
S1: Steak,  peanut butter(PB), apple, orange, almonds (4 P, 4C, 8 F)
ENDURANCE TRAINING
D: Chicken, protein shake, broccoli, pasta (white, but only 1 block), orange, almonds, PB
    (6 P, 6C, 4F)
WOD, Pre-BUD/s
S2: Steak, protein shake (PS), almonds, sunflower seeds, peanut butter, wheat bread, orange
 (6P, 6C, 8F)

I need to find a way to balance all of this food throughout the day it seems, but I don't want to lose the benefits from post WO consumption.
168 g Protein

3 RM Deadlifts

1. 235
2. 245
3. 245
4. 255
5. 260* PR for 3 RM
6. 265 FAIL

Followed by AMRAP
5 pull
10 push
15 sit butterfly
9 rounds total