At the moment I don't know where my weight is. I was at a 'record' low a week and half ago when I weighed in with Judy, although my morning weight had bounced up a couple of pounds from where it had been for days. The next night we ate out at a Moroccan restaurant and while the food was really good, mine was loaded with salt and my weight bounced like 6 lbs. 

Judy wants me to change things up and get serious about adding cardio volume. I'm dropping Tuesday wods out of my schedule to allow me to do only cardio during the day although I'll still hit CE in the evening to bench and either squat or do accessory work. 

Today is Tuesday and I haven't ridden yet. Need to get on the KK and do it.

Last week I hit 432.5 x 3 for my last squat set. I wouldn't say it felt light but it didn't feel really heavy. The 3rd rep was the cleanest and fastest of the set. I did box squats on Sunday and the weights weren't as heavy as last time at CE but they felt really hard. Yesterday we did Kalsu and my legs were shredded. Today the tendons feel a bit sore so I doubt that I'll squat heavy tonight.



  

January wrap up.

Well, my weight is holding at about 230 which isn't bad. Staying strict on the nutrition side so I know the numbers will creep down. I didn't do a lot this weekend but I certainly didn't rest either. 

Saturday I worked power cleans and squat cleans. I didn't come close to 190 but I did start to make headway on technique at a light weight. Did 5 sets of GHRs and 6 sets of good mornings up to 185. The surprise of the day was the 2 k row Chris W and I finished up with, 7:46 for me. Not easy but cool to get the entire first half at sub 2:00 pace. 185 felt like too much and sort of strained my back although I didn't hurt afterward. Read on though...

Sunday I came in for kettlebell conditioning. 10 x 5 R+L presses done @ 20kg. 5 x 5 doubles done alternating 16kg/20kg. This sucked. Started off w/ TGUs which felt good.

Monday we partnered on split jerks from a floor rack/ Warmed up and hit (5 x 1) 185/195/200/205/210. Then Diane done rx weight and HSPUs (inverted scaling thing) PUs were good, DLs were horrible, strained my hips flexors/low back on set 2 #14. Hurting a bit now but managing...

Tuesday. Lots of couch/butterfly stretching. High bar squat day to a 1RM. Warmup: 135x5/225x3/315/365 --405 (easy) then a miss at 430. Quads a bit taxed from yesterday and the session was too fast. We'll see what happens later at CE. The metcon was 3 rounds of {100 SUs(scaled)/15 burpee over bar/10 hang cleans } 14 + minutes.

Good session tonight at CE. My bench press felt a bit better than last week but still not great. Planned double at 248 was a complete bust. Next week I may have a whole new program from Dyke, or I may finish with board presses or camber bar presses. 2nd squat session went well. Good warm up. 135x5/225x3/315x1/365/390 then 420 x 2. New pr and a double. Estimated new 1 RM ~460 in briefs.

Wednesday: 228 after the wod! 
3 x 5 push presses 140/145/155
Isabel @115 in 4:39 
5k row in 21:08

To make post workout refueling just a bit easier I went back to using ON whey + almond milk (mostly) and a tbsp of cocoa powder.


Taking Thursday off to recover. Did a couple of sets of close grip benching and a few sets of club swinging.

Friday. Snatch day. Progress was not great today, but not horrible. Was supposed to do 5 heavy singles. warm up was a bit rushed. 135/145/155(3 misses)/152(2 misses) and out of time. 10 minute amrap of 
5 ground to overhead: clean & push jerk @135#
7 wall balls @20# 
9 ring dips. Scaled this to a position low enough to put my toes on the floor w/ legs bent & keep the torso upright. Hard, good choice. Got 4 rounds + 8.

5k row. Slack start for 1st 1k. 500m @ < 1:50. Recovery @~2:05-2:10. Blew up. Pulled stronger for the last 1500. 20:59 & 315 calories.

Post wod weight 229.5. My nutrition was not so good yesterday. Got into some wheat and sugar...