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Old 12-22-2012, 06:41 AM   #229
Emily Storey Record
Member Emily Storey Record is offline
 
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Join Date: May 2012
Location: Philadelphia  PA
Posts: 202
Re: emily's workout log

12/17
coffee
avacado

broth

class
back squat to a peak! ha. peak weak always just kicks me in the face
5X135
3X165
2X195
1X220,235,250 fail, 250 fail again. dumb dumb dumb. maybe was loosing some focus here.

metcon
3,6,9etc thrusters (65#) chest to bar pullups
the first two times i tried squat cleaning into the thruster i fell right onto my ***. so i started again at 20 seconds in and just powercleaned them all. ugh.
i got thru 10 chest to bars on the round of 15. this is worse then last year again. but the chest to bars felt better then they have maybe ever? i was able to do sets of 3 till i got to the roudn of 15. i think thats better, but maybe i rested too much. also broke up the last 15 thrusters to 10 adn 5 and thats probably not necessary.

messed around to check weighted pullups/dips
still have 30# pullups, and 32.5# dip. so thats good. so i just need to work harder *at teh body weight stuff then.

.5 lb ground turkey
kale in
rasberries

broth

pork shoulder
spinach

.5lb fish
.5 lb ground turkey
1 cup cooked rice
kale in
giant yam

12/18
coffee
avocado


.5 lb ground turkey
kale
rasberries


1 apple
1 egg

maybe 10 wings
1 chicken leg
some beers


12/19
off
coffee

tea and tea.

.5 chicken breast
spinach

.5 lb ground turkey
spinach
apple


2 pork chops
3 pieces bacon (9/9)
1 acorn squash
kale
giant yam

12/20
butter coffee - YESSS

advanced
15 min muslce up practice - practiced the swing in nuetral grip
12 minutes, on the minute 5 repped snatches. oy vey. awful. went something like this
63,63,73,83,tried 83 again and failed on maybe 2, 73 and probably failed after 1, same, 73,63,63 probably failed,63,63
2 k row. i think i got 7:41. i have zero ability to pace pace race. i tried, and it went pace pace slow down and then slow down some more. which is what happens when i start out racing...


burger w cheese
sweet potato fries
broth

.5lb ground turkey
brocoli
broth
gymnastcis
L-sit work
more MU work (back to the false grip). but no MU today.
5 rounds
5 strict toes to bars (i just tired to raise to parallel)
5 false grip ring rows
5 dip balances
no idea my time, forever ?


giant yam
1 cup cooked rice
1 pound ground beef
spinach

12/21
coffee
avacado

class
12 min to work up to pullup peak
BW,10,17.5,25,32.5

strict press
65,85,95,100,105,120 by accident b.c im dumb. obviously failed. then tried 110 and failed there too
tabata row
8something. but we messed up and only did 7 and thought we were done and so had a longer break till our 8th one
drop off from my first one (107m) to the last one (93m) is too high i think.

5g bcaas

3 pieces bacon
.5 lb turkey
spinach

pork chop
brussle sprouts

oly
5g bcaas
snacth
2X35,40,44,47,50,53 - these all felt pretty ok today
1X55 - also felt good. 57 fail, 57, 59 failed like 4 times. arms just couldnt’ catch it. went back and did one at 53 and it felt good. that usu doesn’t happen so i guess thats good?
5g bcaas
clean and jerk
2X 53,60,66,
1X71,76,80
83 failed the jerk, 83 failed the jerk, 86 failed the jerk
just the clean
89,92! very happy to not get pinned down by 92
1 egg
front squat triples
3X65,75,80,85,90,95
snatch grip RDL’s
3X55,65,70,75,75,80,85
5g bcaas

1 beer
burger
egg
cheese
pork belly
sweet potato fries
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