Friday 120518

20120518-154510.jpg
85# dumbbell and 30″ box ready for action.

Strength

1a) 3 x 10 weighted back extensions, rest 30 sec
1b) 3 x 10 weighted sit ups, rest 30 sec,

2) 10 minutes to work up to a heavy one arm db snatch.

Move immediately to.

Conditioning

1) EMOM for 5 minutes, 6 db snatches (3 each side) @ 85#
2) EMOM for 5 minutes, 6 box jumps, ’11 Games Standard @ 30″
3) EMOM for 5 minutes, 12 strict pullups
4) EMOM for 5 minutes, 24 double unders

Rest AT LEAST 60 minutes.

Olympic

1) 20 x 1 power clean HIGH hang, every 1/2 minute for 10 minutes, light weight

Results
strength: worked up to 100#. Back ext and situps unweighted.
Conditioning: Failed last few sets on pullups. Only 10 reps per round. Didn’t keep strict form.

Food

1. 3 egg omelette w/ veggie mix, mixed fruit, 2 sausage links, coffee with heavy cream
2. diced chicken, pistachios, broccoli cauliflower, water
3. whey, powerade, banana
4. chicken thigh, broccoli and cauliflower, water

Print Friendly
This entry was posted in Wod Log and tagged , , , , , , , , , . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>