Saturday benchmark

13:20

Warmup (Dynamic arm/leg swings, squat/lunge stretch, jump rope)

3 rounds for time of:
15 deadlifts 185#
15 ring dips
20 box jumps 24"

6:57

Daily report

• Body: Good. Forearms still tight.
• Sleep: Okay. A bit short.
• Nutrition: Fitday Journal. Good so far.
• Notes: First set of deadlifts were awesome. Fluid, strong pulls. After ring dips and box jumps, they were much tougher though. Took some unneeded breath between box jumps and deadlifts. Could have been sub 6.
• Cool link of the day: Why fasting is OK.

Power snatch, Ring dips

18:00

Warmup:

Row 500m

3 rounds
20 Double unders
1 Rope assent (15')

20 Box-jumps
50 Jumping Jacks
20 Push-ups
50 Mountain Climbers


21-15-9

Power snatch (115#)
Ring dips

For time: 9:04

Daily report

• Body: Rested. Underestimated the power of a couple of rest days.
• Sleep: Didn't sleep too well last night. Weird though, was still well rested today.
• Nutrition: 26 hour fast. Some junk before bed. Ready to get this honed down for good.
• Coaching notes: Really focusing on pulling under the 'third pull' of my Snatch form. Right now, my weakest link. Will snatch 200+ when I start pulling under the bar aggressively.
• Notes: Solid WOD. Should have been sub-9. Would have been if all snatch sets were unbroken. I broke with 5 reps left in second round. Ring dips were okay, need to start warming up with these.
• Cool link of the day: Denis Minin of Ukraine shows off a few incredible feats of strength. Wow