Tuesday, January 31, 2012

Buy In: Power Snatch, work up to 75# failed 85.

Workout:
Every Minute on the Minute (EMOM)
55#
3 Power Snatches
7 OHS

5 minutes. In sixth minute failed to get 5 snatches that Dan had changed to to save me.

Cash out, Stretch. Listen to Jeff speak about Intensity, Power output, Mechanics and virtuosity

Coffee, half and half

breakfast 2 pcs chicken (thigh, wing) 1 fresh orange
lunch: 3 oz carne asada, with 1/4 guacamole, pico de gallo, lettuce.
Dinner: 3 oz carne asada, with 1/4 guacamole, pico de gallo, lettuce
Snack: Coconut pancakes, honey (coconut flour, eggs, honey, salt, coconut milk, vanilla), 1 cara cara orange

Sunday OHS 5-5-5-5-5 95# ohs PRRRRR!

Did OHS ME: 5x5

Never done before as I know....

warmup 65#x10

75x5
77.5x5 (forgot to to add the other 2.5 plate on one side)
80x5
85x5
95x5 (meant to only add 5 but screwed up addition)

the heavier the weight the better my form seemed to get.... Also improved depth over course of sets.

Wednesday - Jackie 9:46/OHS 80# x5

Per Coach

Warmup 3 rounds, run 200m, 5 each of push ups, pull ups, sit ups, back extensions, squats.

All 3 sets of pull ups on the flat bars without getting off the bar.

Jackie
Row 1K
50 Thrusters 35#
30 Pull ups

9:46 PR

Then OHS
65# x5
(Since it was not hard, I used it as warm up)
70# x 5
75# x 5
80# x 5

All those are PR's except the 65#.