Nothing to report today apart from my brand spanking new party trick: Backward roll to support. Oh and a new 1RM back squat!
Food and Training
7am – wake – well rested
7:45am – coffee – double shot espresso
8am – breakfast – sweet potato cottage pie
9am – 2x long black (Mocamaster)
10:30am
12pm – train Outlaw 140715
BBG
Snatch: 2rm @ 50(3),60(3),70(2),80(2),90(f),90(f) – gave up because my shoulders were pretty smoked from yesterday’s session. After watching Ewen playing on the rings got inspired to have another crack at a backward roll to support. I tried some (scaled) on the weekend and promised myself that I’d have it by the end of the week – today I got it…. check out Instagram…
Strength
Back Squat: arm – warm up @ 70(5),80(5),90(5),100(5),110(5),120(3),130(3),140(3),150(3 – only managed a double last week so pretty chuffed) feeling good enough that I went for a cheeky 1RM and managed 162.5kg – which is a new [training] PR!
Conditioning
For time:
- Row 1.6k
- 100 Double-Unders
- Row 1.6k (was supposed to run)
— result: 14:21 (1st row: 5:54 / start DUs @ 6:34 – finish @ 7:53 / start 2nd row @ 8:24, 2nd row: 5:59)
2:30pm – post WOD food – 3x sweet potato, carrot and apple baby food sachets (super clean) + coconut water
3:15pm – lunch – sauerkraut + slow cooked pork + almond butter
4:30pm – post lunch – whole30 meatloaf + coconut water
6:30pm – dinner – slow cooked pulled pork + broccoli and sweet potato wedges
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