080113 Thursday

OH + Lactate
AM:
A. Get warm
B. Back Squat - week 1 day 2
1x10 @60% 1x8@65. 1x8@70%. 1x8@75%

http://vimeo.com/71545006

140, 150, 160, 175

C. Strict Chin-ups 3x max sets; resting 2 min between 

14, 8, 7

*kipped 7 of my first set didn't realize was all supposed to be strict 

PM:
A. Push Press Cluster 1.1.1 x 4 , rest :10, rest 2 min
*shoot for ,more weight than your 3 rm

http://vimeo.com/71545251

48 kilo (105#), 52 kilo (115#), 61 kilo (135#)F, 59 kilo (130#)

* jumped too big from 52 to 61 kilos maybe reason for failing.  Not sure what my 3 rep max was but found 2 rep max was 132

B. 
:30 max sqT Cleans @108
:30 max AD Cal
:30 Max Burpees 
Rest 6 minutes , x 4

http://vimeo.com/71545431

Round 1= 5 cleans, ? Cal, 11 Burpees

Round 2= 6 cleans, ? Cal, 11 Burpees

Round 3= 7 cleans, ? Cal, 11 Burpees

Round 4= 6 cleans, ? Cal, 11 Burpees 

+
7 min of Splits 

Nutrition

Coffee

2eggs + 1 egg white, 1/2 avocado, blueberries/peaches, bacon

Cliff builder bar

Chicken slices rolled up

SFH protein shake w/creatine, bcaas, bata alanine

SFH protein shake plain (dinner was aways away so had another shake)

1 +1/2 Turkey burger (no bread) w/spinach, grilled zucchini + pea pods

Almond butter toast, Bata alanine, fish oil