Training 7-8-13

A. Squat Clean - build to a max 

rest 5 min

B. 90% max in part A - amrap reps in 8 min

rest 15 min

C. 50 HSPU for time - strict

(video A max, B all 8 min and last 10 reps of C)

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Training done at CF STL @ 5pm

A. 215,235,255,275,285F

275# clean - http://www.youtube.com/watch?v=QqaVN87cHmg

285# miss - http://www.youtube.com/watch?v=5HXqbL2YQ_o

REST 5 mins

B. 245# - 17 for 18 (missed final rep) - http://www.youtube.com/watch?v=9N1lgYhWZTY

REST 20 mins

C. 4:31 - gamed it to 5 reps every :20 for as long as possible. Make it through 30 on pace, 35 in about 2:38ish, and the final 15 went 5-3-3-2-1-1. Final 15 reps - http://www.youtube.com/watch?v=PX9b0-n9Foo

Cleans felt heavy today probably because I just maxed C&J on Saturday. My posterior chain was fried as the AMRAP went on. Coming out of the squat got pretty tough and that taxed me metabolically. There were times when I had to rest for 30-35 seconds which I wasn't happy about. The HSPUs felt pretty good considering I haven't done strict HSPUs in over a year. I was happy to stay with consistent 5s for awhile. This has never been a strength of mine.

Sleep: I got 7 hours with an additional hour of me snoozing the alarm every ten minutes.

Food: I drank most of my food today.

8am - 40g protein with 12 ounces of whole milk, 3 tbsp SFH fish oil

1pm - 8 ounces turkey (not deli), 1 cup green beans, 1 cup baked beans, 1 liter water

2:30pm - Kill Cliff, Blonyx

4:30pm - 40g protein, 6 ounces water, 1 large green apple

7pm - Core Power protein drink (27 g PRO, 28 carbs/26 sugars), Vitamin Water (33g carbs/32 sugars)

11pm - 2 cups white rice, 1 brat, 3 strips bacon, hot sauce, 12 ounces whole milk

Finally cooked a metric shit-ton of food for the week. My nutrition should be much better from now on.