January 2, 2012

Hello 2012!!

Well, today started out really good. Carolina won their bowl game against Nebraska, leaving us with an 11-2 season. Not bad for the ole Gamecocks. So proud to be a South Carolina alumni!

Then, trained at Invictus:
A.
Five sets of:
Snatch Balance x 1 rep
Rest as needed (try to keep this rest short).

B.
On the minute, every minute, for 10 minutes, complete:
Snatch x 2 reps
(Build the load over the first 5-6 minutes until you reach a weight that is challenging to successfully lift for the remainder of the sets.)

C.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Overhead Squat
Burpees Over Barbell
(hit the deck on one side, lateral jump over = 1 rep)

D.
Three sets of:
20 GHD Sit-Ups
Rest as needed.

A. 45kg;55kg;60kg(F);55kg(F);55kg(F);55kg Rack Jerk and some coaching from Dave; made 60kg SB
B. (1)35kg,(2)40kg,(3-10)42kg
C. 6:40 (i think i accidentally put 90# on the bar instead of 95#…math and lifting don’t mix)
D. Completed…slow, but steady

 

Nutrition:

9:30AM – Breakfast at Pipes
Sausage scramble w no cheese w avo
Fruit
Coffee

Coffee while watching the game

Lunch – skipped 😦

4:30PM: 1 hour Post-WOD Protein shake (1 scoop SFH Post-Workout w/ L-Glutamine added)

7PM: 3 hours Post-WOD Protein shake (1 scoop SFH Post-Workout)

Dinner @ 9PM:
8 oz Lemon Pepper Salmon
Grilled veggies

3/4 Lindt Dark Chocolate w/ Sea Salt bar

Sleep: 7 hours (12-7AM)

 

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