Wednesday, July 20, 2011: Week 3 Workout 13

3:00 PM

Warmup:
3:00 row, easy
mobility
Burgener Warmup

Strength:
A. Jerk
-max for day: 235
-85%x2x2 - 200

B. Front Squat 78%x3x5
-210

C. Deadlift 5x3, +5 from last week
-330

D. Snatch Pull 90%x3x3
-165

Conditioning:
3 sets of:
20 HLR
20 DB over head walking lunge (10 each), 35#
20 Pushups

Daily Report:

• Body: good
• Sleep: 6 hrs, decent
• Nutrition: lots of food, carb heavy: PreWO, bbq with potato salad (2hrs prior), 6g BCAA's. PWO, 6g BCAA, 2g MSM, 2g Glutamine, 2 scoops SFH PWO, 1 med. sweet potato. PPWO, corn tortilla enchiladas, rice, chips, 5 beers.
  
• Notes: Good training today. Made it back up to my current 1RM for a jerk from the front though it was a bit shaky. My drive under the bar is getting better. Front squats went well with no hitches. Deadlifts felt good to. I'm starting to get proper position back. The conditioning was rough probably due to lack of sleep and a tough day of training.