Tuesday, February 15, 2011

A. Jerk 75%x2x5
-185#

B. Snatch Shrugs 4-4-4-4-4
185-195-205-215-225

C. 3 x max rep chinups
11-10-10

D. 6 x 100m Sprints, walk to start
-total work = 1:18

Notes:
Bodyweight = 186.5
Solid day. no real soreness anywhere. Sprints felt really slow today. Was supposed to do 10 but cut it at 6. BW is down a bit this week.

Nutrition:
Breakfast - ~8oz. pulled pork, fish oil, decaf coffee
Lunch - ~10-12oz. pulled pork, steamed veggies, coconut butter, olive oil, So Delicious bar
Dinner (PWO) - ~8oz. pulled pork, raw carrots & bell pepper, fish oil, 2 coconut macaroons
12g BCAA's (ran out), 10,000 I.U. Vit. D, 5-6g fish oil, ZMA

Friday, February 4, 2011

A1. TP Therapy, 10:00
A2. 500m row, 90% effort
A3. general warmup

B1. Power Clean, Heavy single
185x3-205x3-225-230
B2. Power Clean, 90%x3x3
-use heavy single weight - 205

C. Clean Pulls 280x4x5
-was +5 from 12/30/10

D1. 3x max rep chinups
11-11-8
D2. 10x2 pullups, kipping