Carb Re-Feed Weekend 1

Saturday, October 29, 2016
A
Power Snatch - build to moderate single for the day; rest as needed 

Result - 235#

Very surprised that I was able to hit anything over 200# with the level of inconsistency that I have had with training. I know it's 30# under my old PR, but I don't really care about that. Mechanics felt pretty good and power output didn't feel terrible, just a little slow. 

B
Power Snatch - 3 x 1.1.1.1; rest 10sec + 2min (80% of "A") 

Result - 190# + no missed

C
Wtd. Rings Dip - build to moderate 5 for the day; rest as needed 

Result - 45# plate

Probably could have gone up a little more, but best to stay conservative. 

D
DB 2-arm Uneven Stance RDL @3030 tempo - 4 x 6-8 ea leg; rest 60sec 

E
Rotational GHD Back Extension - 3 x 12-14 alt reps; rest 60sec (slow/controlled)

PM
100 burpees NOT for time

Sunday, October 30, 2016
AM 
Swim - 60min Self-directed (sub AB / Row / Ski if no pool available) 

Currently with the family in Marco Island, FL, so we went on a walk/bike/beach jog together (together meaning me and Rachel while the girls slept. (we also did 100 burpees on the beach NOT for time)

PM 
A1
KB 2-arm Front Squat @3030 tempo - 3 x 10 UB; rest 20sec (53-70# ea hand) 

A2
AB - 3 x 2min @ 250-300W 

B
Strict Pull-up - 3 on the min for 10min 

C
Rings Hinge Row - 3 x 8-10 slow/controlled reps; rest 60sec 
+ 
20min EMOM or continuous circuit of: Sandbag Over-the-shoulder Carry Sled Drag (any variation) *structure this however you want

Wasn't able to hit this due to family time. It's been almost 2 months since I've seen them and, honestly, I forgot about the afternoon session. But the closest gym is in Naples (Talayna's gym) and that's a decent distance away from the resort on Marco. I didn't want to be away from Rachel and the girls for too long. Next time I'll get to see them is at Christmas...

This weekend was really tough on food, honestly. Eating THAT many carbs was obviously a challenge. Another factor that played in was the shit food that my parents always keep with them (that's where we are staying in Marco, at my parents' timeshare). I feel good, still. I noticed a slight change in how my swimsuit fits (that's a good thing), so progress is being made, it appears.