Tuesday, 7/20/10

9:30am - coffee w/heavy cream
11:00am - fiesta chickem and coffee w/heavy cream
4:00pm - coffee w/heavy cream
7:30pm - Salmon, green beans w/olive oil & lemon juice, cucumbers, dark chocolate, and red wine

Max Effort Press 3-3-3-1-1-1*
Max Effort Front Squat 3-3-3-1-1-1*
*Work up to a 1-RM
Rest 5:00 minutes then...
2:00 Minutes Max Rep Power Clean
Rest 2:00 Minutes
2:00 Minutes Max Rep Push Jerk
Rest 2:00 Minutes
2:00 Minutes Max Rep Power Snatch
*Rx'd weights = 73/115
*Score total reps completed

Press - 3x65#s, 3x75#s, 3x80#s, 1x85#s, 1x90#s, 1x95#s, 100#s [failed]
Front Squat - 3x100#s, 3x115#s, 3x125#s, 1x130#s, 1x135#s, 1x140#s

2:00 Power Cleans @ 75#s - 18 reps
2:00 Push Jerk @ 75#s - 18 reps
2:00 Hang Power Snatch @ 45#s - 14 reps [stripped the bar because I am not totally comfortable with snatches and then did HPS instead of full power snatches]

Monday, 7/12/10

8:00am - black coffee
12:30pm - avgolemono soup & macadamia nuts
2:15pm - raisin rum cake
8:00pm - paleo chili, green beans w/olive oil and lemon juice, fresh cherries, almonds, and white wine

CFFM WOD
Max Effort Press 5-5-5-3-3-3*
*Work up to your 3-RM
Rest 5:00 minutes then....
"Death by Thrusters"
One thruster on the first minute, two on the second, three on the third, keep adding a thruster every minute until you cannot complete the work in that minute. Rx'd weights 63lbs/95lbs

Press:
45#s x 5, 55#s x 5, 65#s x 5, 70#s x 3, 75#s x 3, 80#s x 3, 85#s x 3, 90#s [failed on 2nd rep]
"Death by Thrusters": Rxd - 10 rounds