Thursday 22 May

A. Front squat, 1-1-1-1-1-1 adding each set so that last is heavy but fast for the day; :60-2:00 rest, only take what's needed to change plates, get focused, and make the lift
B. Push press, 2-2-1-1-1; 2:00 rest
+
5-4-3-2-1 for time, perform a 50m Farmer's walk @ 70/hand after each round:
Strict pull-ups
Strict ring dips
+
4 sets:
:15 prowler push @ max effort, load for high speed/fast foot turnover
2:15

A. 155, 185, 205, 225, 235, 245
B. 140(2), 150(2), 160F, 155F, 155(1), 160F
+
8:12
+
complete outside; +90 on the prowler

Front squats at the lighter weights felt awesome, but 245 was slower than it was last week.

I think 150 is a PR for 2 push press, and it was pretty easy (easier than 140), so I jumped to 160 for the first single but failed.  Then failed 155.  Then got 155 EASILY, then failed 160.  I think I'm doing something wrong - like, sometimes I'm driving with my legs and sometimes I'm not.  I try to pretend that I'm pushing out of a thruster and that seems to help, but sometimes it just gets stuck at my forehead and then it's too late to use my legs.

Did all pull-ups with a pronated grip; 5 UB, 2/2, then all singles.  All quick singles on the ring dips, but I put the rings up a little higher than usual and then strict dips felt a lot more natural than last week.  FW got interesting.  First two rounds UB, then last three FW set the weights down at the 25m turn around.  Grip is shot.

Prowler sprints were fun!  Last 3-4 seconds of each were awful, but maintained fast foot turnover through the whole 0:15 and recovered quickly.  Beautiful day to do these outside.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Lunch
Broccoli - Raw, 100 g	34	7g	0g	3g	0mg	33mg	2g	3g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 8 oz	220	0g	2g	50g	120mg	400mg	0g	0g
Pre-WO
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Sweet potato - Raw, unprepared (Sweetpotato), 405 g	348	81g	0g	6g	0mg	223mg	17g	12g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 6 oz	165	0g	2g	38g	90mg	300mg	0g	0g
Avocados - Raw, 70 g	112	6g	10g	1g	0mg	5mg	0g	5g
Snack
Plums Kirkland Signature - Dried Plums Pitted Prunes, 5 (40g)	100	26g	0g	1g	0mg	0mg	15g	3g
TOTAL:	2,039	230g	47g	167g	1,480mg	1,611mg	35g	24g