I'm home now for spring break. Back has finally fully recovered. I've done a few WOD's and performance is still there -- diet needs to get better, though.
saturday:
snatch practice: 30 reps @ 75#; 15 reps @ 135; 8 reps @ 165
5 rft: 20m handstand walk, 50 double unders
sunday:
12.2 (10 min max rep snatches)
30 reps at 75#
30 reps at 135#
30 reps at 165#
amrap at 210#
for reps: 67
monday:
max clean and jerk: 185, 205, 215, 225, 235 (not 1rm; stopped short b/c of slight back pain)
death by clean and jerk
emom increasing reps at 115#; full cleans i.e. min 1, 1 rep; min 2, 2 reps ....
for reps, 10th round + 7 reps
tuesday
back to opt
amrap 20 min
10 ghd sit ups
20 wall balls 20#
30 double unders
for rounds: lost count... less than 20, more than 14.
wednesday:
pt 1
run @ z1 -- 5 min
run @ 90% aerobic -- 30 sec
run @ 50% -- x 15
run @ z1 -- 5 min
complete
pt 2 later (probably)
daily report
saturday:
snatch practice: 30 reps @ 75#; 15 reps @ 135; 8 reps @ 165
5 rft: 20m handstand walk, 50 double unders
sunday:
12.2 (10 min max rep snatches)
30 reps at 75#
30 reps at 135#
30 reps at 165#
amrap at 210#
for reps: 67
monday:
max clean and jerk: 185, 205, 215, 225, 235 (not 1rm; stopped short b/c of slight back pain)
death by clean and jerk
emom increasing reps at 115#; full cleans i.e. min 1, 1 rep; min 2, 2 reps ....
for reps, 10th round + 7 reps
tuesday
back to opt
amrap 20 min
10 ghd sit ups
20 wall balls 20#
30 double unders
for rounds: lost count... less than 20, more than 14.
wednesday:
pt 1
run @ z1 -- 5 min
run @ 90% aerobic -- 30 sec
run @ 50% -- x 15
run @ z1 -- 5 min
complete
pt 2 later (probably)
daily report
- body: much better. slight 'core' pain from ghd yesterday.
- mind: cloudy; fix diet and habits.
- spirit: not where it could be.
- m/f/s: 4/6/4
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