Evil Plan – Cycle 3, Week 4, Day 4

24Feb11

Pre-WOD
redline

10 minutes on minute
4 hang power snatch 12#
4 hip raises
4 pushups. Did 1 handstand pushup in 1st round, but the equilibrium told me that wasn’t such a good idea today.

WOD
Muscle Cleans – 32(2) – 32(2) – 32(2) – 32(2) – 32(2) 32(2)
Tall Cleans – 52(1) – 52(1) – 52(1) – 52(1) – 52(1)
Power Cleans – 52(3) – 85(3) – 85(3) – 105(3) – 95(3) – 95(3) – 105(3)

95s felt solid with good form. 105s felt solid with good form on 1st two reps. 3rd rep I found myself catching a bit short.
Also realizing I don’t bend my knees much when I power clean or power snatch.
And I still don’t bend my knees much on burpees.

BTW – Theraflu Warming Cough / Congestion syrup is money. That is all.
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Sleep: 9:00pm – 5:00am Solid.
Stress: Medium. Presentation day with Finance. Running around Ashburn in the afternoon. Very social day.
Fish Oil: none
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Food

Pre-Workout: Water

Breakfast (Ashburn): omelet with spinach, bell peppers, onions, bacon with hot sauce. Coffee with milk and sugar.

Lunch: spinach salad with artichokes, carrots, olives, ham and almonds. Water.

Dinner (Shooter McGees): NY strip, Lobster, Zucchini + baked carrots, oatmeal stout.

Bowling: Beer
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Comments

An unusually social day today – even for Ashburn visits. Thankfully, I was in the mood.

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