Wednesday Fun Day

Bench Press:
185 x 3
195 x 3
205 x 3
215 x 2
215 x 2

Team Competition: Metabolic Circuit
400m run
80 deadlifts - 185lbs
80 box jumps - 24"
80 push press - 105lbs
400m run

James/Adam: 16:00
Dave/Joel: 18:30

Today is Day 1 of my 30 Day Meat and Water Experiment. My plan is to eat only 2lbs of grassfed beef per day for the next 30 days.

Here is my 30 day plan:

• 2lbs of 80/20 grass fed ground beef everyday and nothing else
• No coffee (Avoiding caffeine to get cortisol and insulin as low as possible)
• 4 strength-training workouts per week: Short (45 min) and Heavy
• 1 metcon per week (10 minutes or less)
• 7.5hrs+ of sleep per night
• Minimize stress as much as possible
• 5g EPA/DHA fish oil per day
• 30 minutes of 6% incline walking on the treadmill at 3.8mph, 2-3x per week

Snatch, Clean & Jerk, Pullups

Snatch
125 x 1
135 - Failed (lost it forward)
135 - Failed (lost it forward)
135 x 1
145 - Failed (bar didn't travel high enough to get under)
145 - Failed (bar didn't travel high enough to get under)
145 x 1 - PR! Remembered Coach Zach's cue to be AGGRESSIVE and got it in a full squat

Clean & Jerk
135 x 1
155 x 1
185 x 1 (pressed it out on top, just not aggressive enough in the jerk)
185 - Failed (My elbow touched my knee. This was a first for me; I was clearly fatigued and didn't get my elbows through fast and high enough)
135 x 3

Pullups:
4 pyramids of 1x2x3x4: Pat's advice of four pyramids worked! Did 40 pullups in the same amount of time that I was doing 30-32 before.

30" Box Jump Pyramid: 1x2x3x4x5x6x7x8x9x10

Power Clean & Jerk and Tabata Intervals

Power Clean & Jerk:
Goal was 10x1 (10 single-rep sets at maximum effort):
135 x 3 - warmup
155 x 2 - warmup
185x1
185x1
185x1
195x1 - Failed
185x1
185x1
185x1
185x1
185x1 - Failed
Stopped at 9 sets after failing at 185 on the 9th one

Tabata Pull-Ups and 20" Box Jumps
63 pullups
84 box jumps
147 total