12/9 Day 1 of OZ cleanse

In garage:

3 squat snatches EMOM for 10 mins

1000 m row

Snatches @ 75lb Def felt super weak on these. Thought I'd at least be able to do 85lbs. Most likely cause of the cleanse today.

Row 4:13


I started a three day cleanse today. After thanksgiving and eating like crap for the last two weeks, i figured i needed to refresh by body. I heard about the Dr. Oz three day cleanse http://s.doctoroz.com/sites/default/files/dm_uploads/4_055_3DayDetox.pdf

I really didn't do much research, but i like that you get to eat quite a bit and so far it's all tasted pretty good. I'm not sure (almost positive) its not enough calories or protein for me to keep working out hard while doing it, but at least its only three days.

First day almost done, just need to take my dinner shake. Its been pretty easy so far, only a little headache, which started around 3ish. I read a few review last night saying people missed chewing, i thought that was bizarre, but now i totally understand. It is def weird drinking all your food for the day.

12/8 deadlifts

Strength: 5x5 deadlift 

Wod: 

100 hspu 

800 m run 

100 chest to bar 

800 m run 

Strength:

215,235,245(4),245,250 

Wod: 

37:05 this was pretty horrible. I didn't have much "get up and go" pretty much just tried to get done. 

12/7

Five sets of:

Front Squat x 1 rep​

Rest as needed

 

In five sets or fewer, build by feel to a “heavy” front squat.

For time: 

30 power snatches(85)

30 hspu 

30 toes to bar 

30 OHS (85)

Front squats: 

155,165,175,185(fail),185(fail) 😔 bummed I didn't pr. This is 3 days late on the program. 

Wod: 15:37 did like 2s and 3s of snatches. If I was in the gym I would have prob dropped every one, but it's sups loud in the garage. OHS did 10-then 5s. 

12/6 squat clean complex

Strength: Build to a Max
1x hang squat clean 
2x front squats 
1x split jerk 

WOD: For Time
30 shoulder to overhead #165/115
30 hang squat cleans 
30 toes to bar 

Strength: 150 

Wod: 12:30. This was horrible. The SOH felt really hard and it shouldn't have, did singles on squat cleans. I hated this!! 

12/5 snatch complex

Strength: Build to a Max
1x High Hang Power Snatch 
1x Hang Power Snatch
1x Power Snatch
* Cannot set bar down

WOD: 3 Rounds
20 Alt KB Snatches (from floor) #53/35
20 Box Jumps 24"/20"

Strength: 110. Attempted 115. Didn't happen. 

Wod: 4:36. 

12/3 back squats/strict pull ups

A. Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

 

B. Every three minutes, for 15 minutes (5 sets):

Back Squat x 3 reps @ 90%

C. Strength: Death by Strict Pull Ups 

D. WOD: 3 Rounds
25 kb swings #53/35
25 wall balls #20/14

25 pull ups 

A. Back squat 

120,140,155

B. @160 did every 2mins instead cause I was running low on time... Story of my life 

C. Strict pull ups 10+6 

D. Wod: 10:02. 

Wanted to finish under 10:00 so bad, but it just didn't happen. Broke up the wall ball and pull ups into 10-10-5 from the beginning. Wall balls actually felt really good today, maybe it's cause last time I did wb it was with a 20 LB ball. (Death!!!) 

12/2 5 rm strict press

A. Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets. 

B. Strength: Strict Press

Build to a 5RM

C. WOD: 5 Rounds
400m run 

10 clean and jerks #155/105

A. Front squats: 

130,140,150, 140,150,160 

B. Strict press: 

95 

C. Wod: 18:15 (@115) 

I accidently did 115. I was looking at the wrong wod on the board. Yep... I'm retarded! Just dropped every rep and tried not to rest much at all between reps.