Great to finally get back to some training today after taking the last 3 days off. I was so completely beat down from Rosko’s little get together < insert b32 testing link > that I took the last 3 days off. I came in yesterday and couldn’t even pull off a decent handstand?! Ok, perhaps some back squats then – nope. Absolutely no juice in the tank whatsoever and I wasn’t going to beat myself into a hole either – hence the break. It’s been cold showers since Saturday night and plenty of fish oil too so I woke up alarm free this morning (@ 4:30am) and rocked up to the gym to get the pre 6am sesh. Training was as follows:
BB Gymnastics
1a) 5×1 1 Power Clean + 1 Hang Squat Clean – heaviest possible, rest 60 sec. -> 60,80,85,80,80kg
1b) 5×1 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec. -> 50,60,62.5,65,70kg
2a) 3×5 Flat Footed Clean Hi-Pulls – heaviest possible, rest 60 sec. -> 90,80,80kg (I used straps and dropped back to 80kg after the first set because the bar never got high enough)
2b) 3×5 Dip Squat @ 120% of heaviest 1b rep, rest 60 sec. -> 70/80/90kg
Conditioning – via OCF
“WOD 1 – Training Camp 12.3
8 minute AMRAP of:
7 OHS 115/75#
14 T2B
21 KBS 24/16kg
— Result: 3 rounds complete
Accessory:
5 min ME HSPU (strict)
–Result: ? done in sets of: ?/?/?/?/
For the first time in my life I’m really starting to notice a measurable dip in athletic performance, mental clarity and my overall feeling of well being whenever I drink alcohol or consume poor quality food. It’s no secret that I love things like Chinese takeout and cheese cake but it would seem that some recent intermittent fasting coupled with really clean eating seems to have magnified it’s effects.
Normally, I might hit those items once a week and there’s no real dip in my results, mental focus or body fat composition. My wife Becca hates me for it. “I eat whatever I want and you can still see my abs…” She has one little piece of cake and hers are gone within the hour…
I probably use fish oil and protein powder to balance by nutrition out (at least in my head). I know fish oil makes up for my numerous inflammatory transgressions and I’ll always go for my nightly bedtime protein shake: Syntha 6 is seriously the best tasting gear you can get. Yeah I’ve been doing that but for a while but lately it’s been the once-a-week IF and regular clean food choices (lots of water, only fresh vegies and meat) that have me feeling like I can conquer the world.
My training isn’t what you call epic either. I’ve been chopping and changing between Outlaw CF’s main site and Competitor blogs. I’ll generally hit the strength component from Rudy’s Outlaw Coach eg. Multi-part percentage based work with set rest, etc.; and then flip to his simpler ‘Outlaw CF mainsite’ metcons for conditioning. If there’s some accessory work I might go ahead and try and fit that in but on a daily basis – I’m just doing what I feel I can handle.
Starting to listen to the body for real this time and not just my sweet tooth. The proofs in the pudding. Here’s to progress…
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