2/24/2011

I got a little under 7 hours of sleep; I was still tired when I rolled out of bed. My shoulders, chest and hamstrings are still sore. I felt great once I warmed up and the workout started. This really surprised me considering my reduction in calories over the last few days. The workout was good; there were no percentages to go off of so it was a little challenging to gauge where the work weight should be. It took a little tinkering. I definitely could have gone heavier on some of the movements today, but it was still a great workout.

7 Rounds with 60 seconds rest between sets:
7 Dead-Hang Pull-ups
7 Squats

Power Snatch from Blocks 3 x 3 (115 lb)
Hang Clean from Blocks 3 x 3 (155 lb)
Pressing Snatch Balance 3 x 3 (65,65,85 lb)
Rack Jerk 3 x 1 (135 lb)
Clean Pull from Blocks 3 x 5 (185 lb)
Shrugs 3 x 12 (185 lb)

3 x Super-set:
Skulls Crushers x 12 (70 lb + EZ curl bar)
Dips x 12
Hollow-Rock x 12

Metcon: 'Christine' (variation). The RxD 'Christine' is 3 RFT of 500m Row, 12 Body Weight Dead-lifts and 21 24" Box Jumps. I couldn't remember the rep scheme in the gym and ended up doing:

3 RFT:
500m Row
10 BW Dead-lifts (185 lb)
20 Box Jumps 24"

I missed out on 2 dead-lifts and a box jump each round. It was still a challenging workout that got my heart rate up. I forgot to start the timer on my watch, but I still did it at 100% as if I were doing it for time.

Overall today was a good day. It was not too taxing and despite having low carb days the last two days I felt good. I'm looking forward to eating today and hitting it hard tomorrow.

Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)

Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)

Meal 3 - 1 Chicken Breast, 2 Slices WW Bread (570 Cal, 8g F, 48g C, 54g P)

Meal 4 - 1 Chicken Breast, 3 Slices WW Bread, 1 tbsp Peanut Butter (750 Cal, 19g F, 75g C, 64g P)

Meal 5 - 1 Chicken Breast, 2 Slices WW Bread, 12 Almonds, Fiber Shake (670 Cal, 20g F, 48g C, 58g P)

Daily Total (high carb): 2615 Cal, 68.5g F, 249.5g C, 228g P