NoVa Open Week 3 – Wednesday


“I will take my chances….’cause anything can happen” – Finn Brothers

Thanks everyone at Patriot and Potomac for the words of support. Let’s see what happens Saturday.
Best: 41 PR
Also: 17

10 minutes – cycling
5 sec tuck front lever hold
5 hang power snatch 12#
5 good mornings 12#

Squat Clean and Jerks – They “Voyage of Discovery” for this weekend.
45(1) – 75(1) – 95(1) – 95(1) – 105(1) – 105(f – jerk) – 105(f – squat) – 95(1) – 100(1) – 110(f – no clean) – 95(1)

Dear PR fairy – please make an appearance on Saturday. I just want 1 110# squat clean and jerk and then I will leave you alone.

3 rounds
20 kb swings 35#
20 db lunges 35/20/20
5:38 – did this to loosen up the joints and get the heart rate up. Shoulder feeling much better.
Sleep: 8:15pm – 12:00am, 12:30am – 5:00am. Slept lightly between 12:30 and 2:30am.
Stress: Medium. Training today – both online and in-person. At least I got out to enjoy the weather.
Fish Oil:

Breakfast: coffee with milk and honey, hb eggs, baby carrots

Lunch: greek salad with grilled lamb, sparkling water

Dinner: rest of the greek salad with grilled lamb, rest of the sparkling water, coconut water

Hockey: ice cream, beer

Very happy the shoulder issue was resolved by a day of rest. Also got a lesson in the importance of getting out of the office and walking at least once a day.
Long day didn’t seem so long.


2 Responses to “NoVa Open Week 3 – Wednesday”

  1. 1 Dorothy

    Never underestimate the power of positive thinking. And adrenine helps too. I have had butteries for a whole day now. I’m going to do this either at noon or tonight at 5.
    Thanks for the song. Love it. This is my anthem for the day.
    Good luck sat. I will send you positive thoughts.

    • My colleagues at the box have assured me that adrenaline will help a lot. Good luck today – let me know how it goes!

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