Main site

17:45

Warm up (jump rope, lunges, squat hold, dynamic swings)

Main site WOD:

AMRAP 12 min:
3 bench press -- 185 pounds
5 back squats -- 225 pounds

For rounds: 8 + 1 bench press

Daily report

• Body: Good. Shoulder is starting to feel better.
• Sleep: Enough, but very tired during the day.
• Nutrition: Good. Still no grain.
• Notes: Interesting WOD today. Squats were easy, but bench press got very difficult after the 6th set. I do not bench press very often, so no surprise that's what held me back. Strong, solid effort.
• Cool link of the day: Are Carbs More Addictive than Cocaine?

Hang power cleans, Clapping push-ups

Warm-up: 500 m row, 25 Granny tosses with partner (20#)

21-15-9

Hang Power clean (155#)
Clapping push-ups

For time: 5:39

Squat: 1-1-1-1-HS

For loads: 185-225-275-315-325-335-345

Daily report

• Body: Sore. Didn't drink enough water yesterday.
• Sleep: Good. Well rested.
• Nutrition: So-so. The holidays are getting the best of me.
• Notes: Good time on the WOD. Flew through the hang power cleans, all sets were unbroken. All sets of push-ups, however, were broken. Time to beat for the day was 4:10. Long way outta my reach... I need to get better at push-ups.
• Cool link of the day: Your Body is a System by Robb Wolf.

Back squats, Front squats

16:40

Warmup (Arm circles, OH squats, Sampson stretch, sprinter's stretch)

1-2-3-4-5-6-7-8
Back squat (225 pounds)
Front squat (225 pounds)
For time: 23:28

Attempted to start filthy fifty. Body refused.

Daily report

• Body: Still tender in shoulder. Feels better than yesterday, but sore.
• Sleep: Poor. 6 hours.
• Nutrition: Good. Made some bomb chicken stir fry again last night. Added spicy peppers that will definitely make the cut next time as well.
• Notes: This one fit the trend for this week: "coulda been faster." But then again 72 reps with 225 lbs is quite a WOD. I am confident that next time I hit this one it will be sub-20. Back squats came easily, front squats were killer. All back squats unbroken; last three sets of front squats were choppy.
• Cool link of the day: AZO is back. 2010 Showreel. This guy is nuts.