Squat work/OPT wod/endurance

Impeccable setup

4/20 1630

Back squat -- 3, 3, 2, 2, 1 @ tempo 30X0
For loads: 245, 255, 275, 285, 315

OHS -- 3, 3, 3 @ 80%
For load: 185, 185, 185

Toes to bar / wall ball practice
5 minutes


(AMRAP 10 min: 5 DL 185#, 10 box jumps, 5 pull ups ... 8 rounds @ 60% effort)

Mobility work
10 minutes


Today 1700


Power cleans -- 2, 2, 2
For loads: 225, 235, 245

3-5 rounds @ 97-100%
3 heavy power cleans
6 burpees AFAP
9 c2b chin ups AFAP

For loads: 205, 225, 225, 225
For times: 45 sec (unbroken), 56 sec, 59 sec, 66 sec (last 3 sets chin ups were broken.. no gas for a fifth)


Rest 20 min

5 rounds for time:
Run 400 m
Row 400 m
rest 3 min

For time: 28:15 - 15:00 rest = 13:15
note: rowing pace 1:40 +/- 5 sec

Mobility work
30 minutes

Daily report

• Body: Good. A little sore in low back.
• Nutrition: 14 hour fast. Good.
• Sleep: Slept in today. Groggy upon waking, but enough sleep.
• Notes: Solid work for these past few sessions. Diet could use a bit of work. Yesterday was great until I got home, then I had a bit too much to eat especially starch. Explains grogginess in morning, but I felt great in both WOD's today.
• Cool link of the day: "Lucky 13" -- 13 top reading recommendations by Eric Cressey

Recovery squats

09:40

Dynamic warm up (10 minutes, jump rope, arm/leg swings)

A. back squat @ 20X1; 3,3,3; rest 5 min

B. snatch balance - 3 x 3 @ 80%; rest 1 min b/t sets

For loads:

A. 225, 245, 275

B. 135, 135, 135

Daily report

• Body: Good. Shoulder is on and off. At one point the pain was almost unbearable. Full ROM, even strength in the joint... just odd discomfort. Will keep an eye on it.
• Sleep: Good. 8 hours.
• Nutrition: Great. Zero grains/sugar in 3 days.
• Notes: Very conservative lifts today; just seeing what was possible with the injury. I didn't feel like this was too much. My shoulder kept up with the snatch balances quite well.

Squats.

18:00

Warmup:
Row 2000 m (Easy pace :00-:45 Sprint :45-:00)
Row 500 m (1:45)
PVC drills (OHS, Sampson stretch)

1-2-3-4-5-6-7-8-9-10
Front squats (225#)
Back squats (225#)
For time: 36:46

Daily report:

• Body: Legs were fine before this one, now completely disabled.
• Sleep: Good.
• Nutrition: Could have been better. Not bad.
• Notes: Good warm-up with the rowing. Definitely good to go into this one warm, but not fatigued. Felt like my time was much better having done this one before. Felt strong on the back squats, front squats were killer. Need to work on keeping my knees out and spreading the floor with my feet. Overall, good workout... not exhausting but as stated above, completely disabling. Very, very difficult up and down stairs. Difficult to walk. Will be interesting tomorrow morning.
• Cool link of the day: "A Big, Fat, Stupid Nation" by Justin Stoneman is one of the best articles I have ever read on the American diet. A very compelling and informative read. The amount control the food industry has on this country and our government many do not realize. I'm not giving up hope just yet, though. We'll figure it out someday.

Muscle-ups and HSPU

5:00pm

Arm circles, sampson stretch, jump-rope

4 Rounds

3 Muscle-ups / 20 Double-unders

4 Rounds

10 Back Squats 185# / 10 HSPU

Daily report

• Body: Sore. Oly work and rope climbs yesterday killed my shoulders. Legs not so bad.
• Sleep: Not good, difficult to fall asleep.
• Nutrition: Poor.
• Notes: Hate to start my log with not such a great day. Finals are taking a toll on me, it's difficult to stay focused.
• Cool link of the day: This guy is crazy good on his bike. Phenomenal video.