Tuesday, July 26, 2011: Week 4, Workout 17

7:30 AM

Warmup:
3:00 row, easy
mobility
Burgener warmup

Strength:
A. Muscle Snatch 40%x3x3
-75

B. C&J 70%x2x5
-165

MetCon:
3 Rounds for time of:
6, 1 arm DB power snatch (each arm), 55#
50m Prowler Push, 50% BW - 90

Time - 3:47

Daily Report:

• Body: Good, right shoulder still bothering me.
  
• Sleep: Garbage
• Nutrition: Paleo + Dairy: PreWO - 6g BCAAs, PWO - 6g BCAAs, 1 scoop SFHPWO, 2g MSM, 2g Glutamine
• Notes: Felt good today. Was a bit shaky on the second jerk on 4 of 5 sets. Had good drive under the bar for the jerk and good drive from the hole on the catch.
  

Friday, July 22, 2011: Week 3, Workout 14

3:00 PM

Warmup:
3:00 row, moderate effort
mobility
Burgener Warmup

Strength:
A. Snatch Balance, max for day
215[PR]

B. Power Snatch + Snatch 75%x1+1x5, 2:00 rest
137

Conditioning:
4 rounds of:
3 Box Jumps, 30" (full hip ext. to top, soft landing)
12 Kipping pullups
50m Prowler push, 180#
Rest 1:00

Daily Report:

• Body: great
• Sleep: 9 hrs, good
• Nutrition: Quality foods, lots
• Notes: New PR on snatch balance. Tried for 225 but could not lock out at bottom. Prowler pushes were rough. Pullups unbroken.