10/28/15 Wednesday

A.  Front Squat 3RM

194 x3

200 x2

180 x2x3

B. Jackie w/33# bar

6:50

C.  Dumbell Rows light 4x10

20#

3/25/14 Tuesday

am:

A. Back SqT - build to 1RM for the day; a new PR is not point, just get heavy weight on your back

240, 245Fx2 

Felt good to squat my PR haven't had that on my back in a while 

B. EMOM x 5 x 3 reps @80% of A

191.5x5x3

C. "Jackie"

7:04 PR

pm:

12 min clock 

every 3 minutes, perform 2 rds

12 Thrusters (75)

8 bar lateral burpees 

2 + 38.  Needed 8 burpees to complete 3 rounds.  Shoulders were fried.

 

rest 15 min

@110%

Row 250m 

20 kb swings (53)

15 no push burpee box jump overs (20)

10 Power cleans (93)

50 double unders

5:17 

did full burpee box jumps forgot was no push.  Didn't have much in the tank for this wod was pretty tired. Kb unbroken, singled the PC and DU almost unbroken missed 2.

11/30/13 Saturday

Grace - 2:37 I think could have been 2:47 I'm not sure.  Not a PR.

Rest 20 min

Jackie - 7:17 PR.  Almost got unbroken thrusters got to 42 and shoulders were burning

Rest 10

Jackie reversed - 7:12 pull-ups unbroken but thrusters took 3 sets

Front Squats build to heavy single - 212 PR

090713 Saturday

With kellie, Amy, Danielle 

A. "Jackie" = 8:07 PR

B. 10RM - Front Squat - try to beat last weeks = 178x6 legs were dead form was bad and felt heavy 

C. = 11:56

4 rds

15 Pullups

15 Thrusters 63#

15 Burpees

*thrusters first 3 sets unbroken last set did 10 and 5, Pullups  first 3 sets unbroken think last set was 10  and 5 burpees were tough had no shoulders

Nutrition

Coffee

1/2 cup oatmeal plain, 2 eggs, Oj w/ hmb + creatine

Sfh protein w/hmb+ creatine

Vanilla cupcake (at bday party had no other food ) 

1 grilled chicken breast w/tomato in small wheat wrap

1/2 pure protein bar

Tilapia with mango salsa, steamed broccoli, little rice