10/5/11 - assist/o-lift

training

OH squat- bar x5x3
hip snatches- 135x5x3

hang cleans- 225x5x2
pullups- BWx5x6
CF WOD = "Grace" in 2:20

BB rows- 315x6x2
box jumps- BWx5@36", BWx5@30"x2 from seated 18" box

feeling pretty beat up. Attempted 185lb hip snatch and just couldn't get under it. Explosing feeling nil after a couple tough throws sessions + a good speed workout earlier in the week. Did a set of push presses with 135 for 10 reps and the gym owner told me about a crossfit WOD named "Grace" (yes I was training at a CF gym). "Grace" is a 135lb clean/press WOD done for time. Each rep has to touch the ground and fully lockout overhead for 30 reps. My time was 2:20, had to take a ~40 second break in the middle (no the clock didn't stop) after rep 18 as my muscles and lungs were screaming. Regrouped and finished it up. Happy with this, I think I might incorporate a quick WOD for conditioning once or twice a week. Plus it was pretty fun to do. Box jumps felt good, very different jumping on a box from a seated position. Can definitely feel more muscles working. Going to focus on bringing my vert up this off season.


macros = 59f / 430c / 276p = 3281cals IF style

BCAA + beta alaine preWO, postWO meal = 18/226/116/1497cals @ approx 230p