snatch grip DLs + split jerk 5rm

1st wod

5,5,5,5,5 Snatch grip deadlift

225,245,265,285,305(fail)

then 7 min amrap

5x 135lb snatchgrip dls
10x ball slams 20lbs
15x box jumps

6 rounds + 5 dls

then 1 hour later

Barbell complex warmup

split jerks worked up to 175 for 5

Diet: buffalo stuffed peppers and a brewski for Ricky joe.

tomorrow looks like hell at work: 8am-4pm in bumfuck and then dinner and latenight work outside bethune cookman.

Heaving snatch balance + bands and sleds

AM workout:

Heaving Snatch Balance

working up to 145lbs

then

5rft

10 toes2bar
10 situps

PM Workout

Banded Squats 8x2 @ 150lbs w/ green band

Banded Deadlifts 8x1 @ 190lbs w/ green band

then

6x sled drags w/ 100lbs
6x sled goodmornings pulls w/70lbs

Diet: Breakfast- whey protein shake and orange juice. post wod- whey protein and banana then 1 glass choco milk. Lunch - 3/4lb chicken breast, steamed collard greens, almonds. post 2nd wod whey protein and a peach and a tbsp of raw honey, then whole milk. Dinner 1/2lb king crab, cauliflower, almondbutter. 2nd dinner - 1/2 lb chicken with steamed cauli and dark choco w/almond butter.

Night work tonite, going to bring chicken, cauliflower, sweet potatoes, and almonds along.

pushpress + rows

3 sets as warmup

12x pipe passthru
12x pipe goodmornings
12x Overhead squat
12x squat jumps

2 sets

10m toy soldier walk
10m broad jump
10m spiderman crawl

5 sets

4 - 20" box hurdles

Pushpress 5,5,5,5,5 (95, 135, 145, 155, 175)

4 x 500m rows ( 1:36, 1:37, 1:37, 1:40)