3/18/10 - Make-Up Day

252.8

I ate a bunch of ice cream last night, so not too surprised the weight went up overnight. I was feeling like shit though and the ice cream was awesome! It's amazing how much better treats are when you get in the habit of making them actual treats, i.e. not stuff you eat all the time. There have been times when I've gone after the ice cream in the past and not actually enjoyed it that much.

Today is make-up/rest day at Stoneway. If I can make it on time, I'll go there and figure out something to do. Maybe a variation of yesterday's WOD, but instead of overhead presses I'll probably do hang cleans. I've been wanting to do some 100m sprints, so that'll be good. Might add-in some jump rope skips, sit-ups, and back extensions.

WOD:
100m sprint
10 Hang Cleans #85
20 Situps

Complete 8 rounds

19:00 minutes flat

800m of running
80 hang cleans at #85
160 situps

Food:
dried fruit and nuts
3 small portions of donuts sitting in the kitchen
Tuna Salad Sandwich w/ whole grain bread
2 chicken breasts
Fries
1 drink

12:25 am: The workout overall was pretty good. The workout they did yesterday was a little different. What they did was a 100m run and then as many overhead presses as they could do in the remainder of that minute. They did that x8 so the WOD was over at 8 mins. In my case, I wanted to get in a lot of hang cleans, so I did a fixed number of reps after each run and then did the whole thing for time. The weight on the hang cleans wasn't super challenging, but again that was because I wanted to get a bunch of reps in and get my technique down. Proper form and technique is essential to getting better with cleans and it's easier to practice that on the hang than it is on the power clean. If I get to LAF on Saturday or Sunday, I'll probably try to do some hangs with heavier loads - maybe #115? Need to get RDLs and squats in as well. The back squat attempts on Tuesday just didn't do the trick so I need to get back on that horse.

Stuff I need to get done:
Back Squats and Front Squats
Deadlifts
Romanian Deadlifts
Hang Cleans with heavy load
Back Extensions
Supermans
Ring Rows or Inverse Rows
Rowing Machine
3 mile run