Whole 30, Day 12

Back muscles are a little sore. Going to try and rehab/take it easy today.

WOD:

Warmup:
500m Row
Rest 1 min
500m Row

BB Gymnastics:

1) Every 40 seconds for 6 minutes (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% (165x.8=132. Modified to 95#s instead of 132#s, Couldn't Hang Snatch that much.)

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 –4:00 – 4:40 – 5:20 – 6:00

*rest 2 minutes

2) Every 50 seconds for 7:30 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @80% (225x.8=180#s)

Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 –5:00 – 5:50 – 6:40 – 7:30

At 5 min. I couldn't keep pace and just finished at my own pace.

Practice Deadlift form with light weight (95#s) then increased to 275#s to test form at a higher load. Practicing an Olympic deadlift as opposed tot a powerlifting deadlift. Seems to help me keep a better back position.

Conditioning:

Nancy- Could not do Nancy today. Legs/back too weak. So I stopped while finishing round 1, on 6th OHS. It would have been a slog fest.

Midline:

1a) 3X20 (modified 15) UB GHD Situps – rest 45 sec.
1b) 3X7 KB(modified 20# DB) Windmills (7 reps each arm) – heaviest possible, rest 45 sec.

I wanted to scale the weights since my back is still sore. Did not want to push it too hard.

Conditioning/Cooldown:
Row 3k

Breakfast:
1 red apple

Snack:
Chicken w/garlic, salt, and pepper

Lunch:
Chicken w/garlic, salt, and pepper
1 Can of green beans

Dinner:
Mahi Mahi w/Salsa

Snack:
Strawberries
Almonds