3/12/13

I was sore throughout my body today, but once I got warm I felt decent on everything.

-Easy 1 Mile run to gym

3 Rounds @ 3:00 minutes rest:
5 Deficit HSPU (2 45# bumber plates on each side to 1 abmat)
50 Double-unders
-I've never been able to deficit HSPU, randomly able to hit unbroken sets of 5. Stoked that these are finally getting better!

Dead-lift
Warm-up:
135 x 10 x 2
225 x 10 x 1
315 x 5 x 1
Working Sets:
65% x 5 (325#)
75% x 4 (375#)
85% x 3 (425#)
-These felt like money. I love lifting heavy.

Rest 5 minutes then...

3 Rounds for time:
10 Dead-lifts (275#)
20 HSPU

Rest 3 minutes then...

3 Rounds for time:
20 KB Swings (2 pood)
20 Ring Dips

12.08 on the first metcon, didn't get the time on the second one because the clock stopped at 20 minutes. I went as hard as possible, but the ring dips were brutal after the HSPU. I was on a solid pace for the HSPUs until the last round. I got to the last set of 20 at 6:30; almost half my time on this WOD was the last set of 20 HSPUs. Had to go doubles and then singles for last six reps. Lots of staring at the wall. But I was happy that I did deficit HSPUs for the first time ever today, and paced the first 40 correctly. 10/5/5 and 5/5/4/3/3 with very short breaks on the first two sets.

Overall a solid session. Excited to see 13.2.

-Easy 1.5 Mile run back home.

Meal 1 - 7 oz Chicken, 15 Almonds, 1/2 Cup Brown Rice, 1/2 Cup Diced Veggies, 1/4 Cup Blue Berries

Meal 2 - 5 oz Chicken, 2 Eggs, 1 Banana, 4 TBSP Peanut Butter

Meal 3 - Protein Shake, 1/4 Cup Blue Berries, 15 Almonds, 15 Cashews

Meal 4 - 4 Eggs, 2 Slices Bacon, Arugula, 1/4 Cup Cranberries, 1/4 Cup Walnuts, 4 Cups Lettuce, Dash of Salad Dressing, 20 Almonds, 20 Cashews, Fish Oil

Meal 5 (PWO) - Protein Shake, 16 oz Coconut Water, 1/2 Cup White Grapefruit Juice

Meal 6 - 3 oz Chicken, 3 Eggs, 1 Banana, 1/4 Cup Blueberries, 4 TBSP Peanut Butter, Vitamin

Snack - 20 Cashews, 10 Almonds