Definitely feel those power cleans in my hamstrings and forearms.
Skill:
8x5 kipping pullups, 30 sec. rest in between
Strength:
Work-up to heavy set of 3 @ 90% 1RM, then back off 10% and do 2 more sets of 3. 2 min rest in between sets.
Warm-Up: 3x45 - 3x95 - 3x125 - 3x145
Work Set: 165-165 [3x155 - 3x135 - 3x135]
Metcon:
15 min amrap
10 Push Press (75/55)
15 KB Swings (53/35)
200 m run
Score: 6 Rounds + 10 + 14
Honestly, I'm not sure why we went so light on this metcon. Stacey's had us go heavy in every metcon for the most part for 2 months. Why this wasn't 85#, 1.5 pood for women, I'm not sure I understand. The weight never got heavy. Shoulders never gave out. The only thing that slowed me down was the run - my legs felt like cement blocks after the power cleans. But overall, happy with the work I put out. Looking forward to tomorrow's Mobility Day.
Also, the eating has been going well so far. My biggest cheats are often that damn latte from Starbucks when I'm really dragging at work. What can I say? Sometimes it has to be done. But why cheat when you can eat like this?
Lunch: 6 oz shrimp sauteed w/mini sweet bell peppers, green onions, cilantro, and chilis + thai red cabbage slaw + avocado & tomato salsa
Dinner: spaghetti squash w/ meatballs, arrabiata sauce, and spinach
Skill:
8x5 kipping pullups, 30 sec. rest in between
Strength:
Work-up to heavy set of 3 @ 90% 1RM, then back off 10% and do 2 more sets of 3. 2 min rest in between sets.
Warm-Up: 3x45 - 3x95 - 3x125 - 3x145
Work Set: 165-165 [3x155 - 3x135 - 3x135]
Decided that last week's 170 was not my one rep max. Clearly that was only because I was fried. I could have done 180. So I decided my 90% was 165, not 153. Way to go ghostwriter. This is why we check our egos at the door at CFMC. Couldn't get all 3 at 165 without reracking. And as Stacey so aptly pointed out, a cluster is not a set. No dice - backed down to 153 with much better result.
Metcon:
15 min amrap
10 Push Press (75/55)
15 KB Swings (53/35)
200 m run
Score: 6 Rounds + 10 + 14
Honestly, I'm not sure why we went so light on this metcon. Stacey's had us go heavy in every metcon for the most part for 2 months. Why this wasn't 85#, 1.5 pood for women, I'm not sure I understand. The weight never got heavy. Shoulders never gave out. The only thing that slowed me down was the run - my legs felt like cement blocks after the power cleans. But overall, happy with the work I put out. Looking forward to tomorrow's Mobility Day.
Also, the eating has been going well so far. My biggest cheats are often that damn latte from Starbucks when I'm really dragging at work. What can I say? Sometimes it has to be done. But why cheat when you can eat like this?
Lunch: 6 oz shrimp sauteed w/mini sweet bell peppers, green onions, cilantro, and chilis + thai red cabbage slaw + avocado & tomato salsa
Dinner: spaghetti squash w/ meatballs, arrabiata sauce, and spinach
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