10/7/11 - off

throws

53# wob

• 15' x 10/11
• 15'6" x 3/4
• 16' x4/6

Scheduled "off" day for me, however, came home from lunch and discovered my Mrs had gone out to a local farm with one of her friends and the kiddos. So I decided to throw a little wob. I wanted to go 10/10 @ 15' but hit the bar on the way up on the 10th rep. All reps felt pretty solid so I went up and 15'6" was suprisingly easy and I went up again. Of the ones that cleared they were a good 3-4" over, the ones that didn't clear is because the weight either came down in front or hit the bar on the way up.

stretch/foam roll in the evening

macros = 99f / 192c / 282p = 2821 cals IF style

BCAA + beta alanine preWO, postWO meal = 32/132/114/1272cals @ approx 2p