September 25, 2012

Tuesday 

AM

A1. clean pulls @ 130% max clean; 2 reps x 6; rest 5 sec

A2. power clean - 1,1,1,1,1,1; rest 3 min x 6

B1. KBS - 88# x 15; rest 1 min

B2. ring dips x 15; rest 1 min x 4

PM

5 min AD @ Z1

+

25 sec AD - faster every 5 sec to max effort last 5 sec

rest 2:35 x 3

(rest 5 min)

x 4

+

5 min AD spin cool down

Comment/results:

AM

A1. 335# 

A2. 225#, 225#, 225#, 230#, 235#, 240#

Had a good warmup felt ready to go but again weights felt heavy today.  I missed 225# on a warmup set.  The catch was feeling heavy.  The clean pull felt pretty good, going straight to clean was tough for me today.  

B1. KBS 

B2. Ring dips 

These felt great the KB felt good and consistent.  I was happy with this portion of the workout.  Ring dips were not bad at all.  15 was a great number for the kbs if it was pretty close to getting really tough.  

PM

AD session felt good.  I was hitting right around 1300watts the last 5 seconds of each set consistently.


Nutrtion
2 fish oil
2 max energy
10 BCAA
Black coffee
Workout
4 scoops hammer

6 sushi white rice and lobster
Coconut water
2 max energy

Workout
1 nuun during
4 scoops hammer post

3 cups white rice
1.5 chicken breast
coconut water
2 fish oil
apple cider vinegar

1 cup grapes
deli turkey 8-10oz

2 turkey sausage
1 cup trailmix nuts/berries
1 white potato

Trail mix 1 cup