4.10.11 - Good Mornings, Back Squats, Bench Press, and Dumbell Rows

240.6

Strength:
Good Mornings
5 X 10 at 105

Back Squats
5 reps at 135
3 reps at 175
3 reps at 205
1 reps at 225
5 reps at 240
5 reps at 240

Bench Press
5 X 6 at 160

Dumbell Rows
5 X 8 at 60

Strict Pull-Ups
5 X 3

Food:
3 chicken sausages
Double Americano with 1/2 and splenda
Double Americano with 1/2 and splenda
Almonds & Macadamia Nuts
Pork Carnitas (tiny amount)
Salad - spinach, apple, red pepper, cucumber, blackberries, strawberries, blackberries, evoo, balsamic, feta dressing


Notes:
Not too terribly happy with my performance on the Open the other day, WOD 11.3. On the other hand, I guess it's good to get those numbers out there and to really be tested so that I know where I stand. On 11.1, it was obviously the double unders that held me back. On 11.2, my performance was actually okay. Even though I scaled the box to 20", I can look at that and kind of mentally adjust for my body weight being where it is vs. some of the others. If I was thirty pounds lighter, the 24" box wouldn't have been a problem and my score would have actually been pretty decent. Getting back to 11.3, it's a little bit frustrating because I feel like my jerk should be much farther along than that. But the jerk is largely about technique and hip strength, and since we don't practice it that much, I suppose it's kind of hard to complain. Projecting ahead 1 year, I should be better on both counts. Even though I'm sure we won't have the same workouts in next year's Open, these workouts are giving me some good targets to aim at, i.e. continue to work on my body weight, continue to work on overall strength, and put more emphasis on power movements such as the jerk, thrusters, power snatches, etc.