Monday 1.27.13

WOD

Midline

Hollow Rock Challenge Week 4: 40 Hollow Rocks

have never done these before, super difficult! Will be working on these every week. 

Strength

Overhead Squat

3-3-3-3-3

95-100-105-105-110

WOD

“Jackie”

1000m row

50 Barbell Thrusters

30 Pull ups

8:38
between 1:56-2:00 split
Broke thrusters into 10's, last 20 broke into 7-7-6
pull-ups 10-10-5-5

Practice

butterfly pull-ups - 5 rounds AMRAP - getting better! between 5 and 8 reps each round. small rip on last round, darn it
MU's progression 1 - hollow and arch swing 3x20 false grip is still hard to hold, can't do all 20 unbroken. 
EMOM for 5 min - 3 HSPU with 1 ab mat 
super stoked about these. Just dropped to 1 ab mat a couple weeks ago. Last week I could barely get two in a row. The first 4 rounds I was able to get 3 in a row easy. I really struggled on the last round. 

A couple videos from last week...

working on jumping straight up and not bending at the hip. Getting there...

Overhead Squats
2@100
2@105
1@115 fail
1@115   20# PR

Diet (updated throughout the day)

7:00am - 12pm 

40 oz water

yogurt and granola 

cliff bar

12pm - 6:00pm

40 oz water
2 handfuls of trail mix 
egg-cheese-hash brown casserole
black tea with one stevia packet 
builders bar
protein shake 
fruit and protein fuel pack - banana cocoa

6:00pm - bedtime

20 oz water
cup of coconut water
quiche 
mahi mahi patty with half avocado 
broccoli with butter and cheddar cheese 
orange