Thursday, November 13th, 2014

Sleep: 7 hours
1 banana
1 OMB (blonde)
1 cup unsweetened apple sauce

3 eggs omelet with mushrooms, bacon, onion, green pepper, sausage
1 cup of hashbrowns with unhealthy amount of ketchup
1 chocolate covered strawberry

A. Split jerk from blocks, build to a tough cluster of 1.1 w/:05-:10 rest between singles
175,185, 195, 200, 205–felt good so I went for a PR–Got 210#  attempted 215 and got mental with how heavy it felt on my shoulders. 210 was smooth and felt super easy!!
B1. Snatch pull clusters, 5 x 1.1 starting @ 100% 1RM snatch & adding 10 each set; :10 between reps, :60 rest
B2. Unweighted ring dip clusters, 5 x 5.5, 10X0; :10-:15 between 5s, 2:00 rest
For time:
30 clean & shoulder-to-overhead, 95 – record this and send to me
Time: 2:00min? video TBA

15:00 AirDyne @ Z1
10:00 handstand walking practice
Video TBA
3 rounds not for time:
6-12 weighted glute-ham raises, 30X1
9-12 heavy reverse hypers, 10X0
:15 L-hang from bar

Small dinner salad w/ trader joe’s vinaigrette dressing (no sugar or artificial sugar)
Steak w/ mushrooms2
Cups cooked spinach
1/2 cup blackberries


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