I slept 9 hours last night, it was much needed. I felt tired when I woke up this morning; usually I feel great. Anyway,I felt good once I got up and got in the gym. I was not as sore in my shoulders as I thought I'd be. The workout today was easy/light lifting with some skills work afterward. It looked like this:
Back Squat 10,8,6,4,4 ... 135,175,245,265,265
Bench Press 10,8,6,4,4 ... 135,155,175,185,185
Dead Lift 10,8,6,4,4 ... 175,225,265,315,315
Then I did 15 sets of 30 double-unders with 30 seconds rest between each set. I was really focusing on form and doing the sets straight through; this became difficult around set 8. Each set of 30 was started over if I missed a rep, but I didn't really miss that many. This was done in preparation for hitting the 'Open' WOD again on Saturday. I'm taking complete rest tomorrow and I'm stoked to hit the WOD again.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - 1 Chicken Breast, 2 Slices WW Bread, 1/2 banana (625 Cal, 8g F, 61g C, 51g P)
Meal 3 - 1 Chicken Breast, 2 Slices WW Bread, 10 strawberries (630 Cal, 8g F, 58g C, 54g P)
Meal 4 - 1 Burger, 2 Slices WW Bread, Mixed Veggies, 10 Strawberries (620 Cal, 26g F, 58g C, 52g P)
Meal 5 - Whey, 1 Slice WW Bread, 1 cup Milk, 1 Banana, 1 tbsp Peanut Butter (540 Cal, 13g F, 69g C, 44g P)
Daily Total (high carb): 2595 Cal, 61.5g F, 260.5g C, 214g P
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