Train dirty...with cleans.

Greek God Pyrros Dimas clean and jerks some baby weight.

Friday night madness with my man Chad:

• Squat cleans (3:00 rest)
• 135 x 3 --> 135 x 3 hang clean
• 185 x 3
• 205 x 2
• 225 x 1
• 245 x 1
• 255 x 1 (spotter help on front squat portion)
• T-bar row -  Five 45# plates / max strict pullup SS (2:30 rest)
• 9 / 7 
• 7 / 5 + 1/2
• 8 / 5
• Metcon - read about it

I literally came within inches of tying a PR in the squat clean. Two weeks ago I struggled at 245 and last night it didn't feel too tough, so that's good. With 255 I got caught in the bottom of the front squat and needed a little push from Chad to get past the sticking point. I added 20 pounds to the T-bar row and maxed out around the same number of reps for my sets, but I did a few less pullups. No biggie. I absolutely loved the metcon. I started with "Death by 135# squat clean." "Death by         " means start the clock and complete 1 rep in the first minute, 2 in the second, etc. until you fail to complete. I successfully got to 8 reps but only completed 7 in the ninth minute. I took a 2 minute break during which I added another plate to each side, and then I reversed the pyramid with deadlifts on the minute. After 4 I just banged out the final 6 instead of waiting out 3, 2, 1 (8, 7, 6, 5, 4, 6). The whole thing took me 16:20 and I was gassed.

I had a whey shake and a white potato with some Frank's and a dollop of greek yogurt at 6:40. And then...

7:45 - 1 large chicken breast cooked in coconut oil, on top of steamed kale, broccoli, and asparagus with some Frank's; 3 mashed sweet potatoes with cinnamon and greek yogurt.

9:30 - My best egg white pancake yet, plus vitamins. See recipe below.

• Preheat oven to 350
• Beat 2 cups of egg whites with a pinch of cream of tartar, 1 Tbs. of unsweetened baking powder, and 1/4 tsp. each of cinnamon and nutmeg, until stiff peaks form
• Coat a large frying pan with coconut oil and pour mixture in
• Bake for 12-14 minutes
• Topping: get creative. I mixed used 2 cups of butternut squash, a small banana, a handful of blueberries, a large spoonful of greek yogurt, and a Tbs. of apple butter.
• Place a plate on top of the frying pan and flip. The "pancake" should pop right out.
• Spread topping and scarf.

I passed out at 11. Dreamed about eating bad food and woke up happy it wasn't real! I decided on account of snow that I'm going to include my rowing in the metcon today so I only have to go to the gym once. Gonna hit that shit now. Later gators.