Tuesday, April 21, 2015

I'm back!

My Day
Oh man, have I been sick. Allergies mixed in with a horrible cold. The cough. The snot. It was bad. I did not workout Mon, Tues, Wed, or Thursday. I did get back into it Friday, but at an easy pace. I did some good work Sunday and tried to come back like nothing happened Monday. Well, that was the plan. Monday was a little rougher than I thought. Still coughing some - just need to ease back in.


My Food
Breakfast: Salad, eggs, mint tea, mozzerella
Snack: Ostrim stick
Lunch: Tex Mex omelet
Snack: almonds
Dinner: beef and asparagus


WOD
Friday:
Sets Squat Clean (Touch & Go), 3 reps
 33 lbs Squat Clean (Touch & Go),
3 reps | 63 lbs Squat Clean (Touch & Go),
 3 reps | 83 lbs Squat Clean (Touch & Go),
3 reps | 93 lbs Squat Clean (Touch & Go),
3 reps | 103 lbs Squat Clean (Touch & Go),
3 reps | 113 lbs Squat Clean (Touch & Go),
3 reps | 123 lbs   * huge PR

3 rounds of: 10 Box Jump (24 In.)s, 24 in
 Run, 100 m 
20 Kettlebell Swings, 16 kg

Saturday:
Hiking in the Shenandoah Mountains

Sunday:
4:00 AMRAP: 
10 Push Up (Deficit)s 
15 Overhead Squats, 80 lbs 
Rest 2 mins 
10 Push Up (Deficit)s 
15 Overhead Squats, 80 lbs


Intervals Row, 1200 m | 5:32

Monday:
 Sets Thruster, 5 reps |
33 lbs Thruster, 5 reps |
63 lbs Thruster, 5 reps |
83 lbs Thruster, 5 reps |
105 lbs Thruster, 2 reps |
 105 lbs Thruster, 5 reps |
 105 lbs Thruster, 5 reps | 

AMReps in 8 mins: 
50 Double Unders |
 5 Hang Power Cleans, 123 lbs | 
5 Front Squats, 123 lbs | this is where i had to strip the weight
5 Shoulder-to-Overheads, 103 lbs | 
 50 Double Unders | 
4 Hang Power Cleans, 103 lbs | 
4 Front Squats, 103 lbs |
4 Shoulder-to-Overheads, 103 lbs 
 50 Double Unders | 
 3 Hang Power Cleans, 103 lbs 
3 Front Squats, 103 lbs |
 3 Shoulder-to-Overheads, 103 lbs 
*this workout was supposed to be at 125#. I have done it at 125#. I could not do it yesterday. It was just heavy. I got in my head, had to strip the weight (which is fine by me) and keep going. Days like that are tough. There were a few tears in the car. I'm off the ledge now - thank god for husbands and coaches