3/19/13

3 Rounds @ 3:00 Rest
50 Double-unders
8 Muscle-ups (unbroken)
10 KB Push-Press (2 x 53#) (unbroken)
-This felt awesome, my previous PR for consecutive muscle-ups was 7, I hit 8 for all three sets!

On a 15:00 Clock, work up to a Heavy Single Power Clean
-Singles: 235, 255, 265, 270# - this felt heavy, my PR is 285, called it at 270# today.
-This was supposed to be max CJ, but my elbow was not feeling the heavy overhead.

Clean and Jerk:
:30 -max reps at 155#
:90 rest
:30 -max reps at 170#
:90 rest
:30 -max reps at 185#

8,8,5

Rest 5 minutes then...

AMRAP 6:
10 C2B Pull-ups
20 Wall-ball

4 Rds + 15 WB

Rest 5 minutes then...

3 Rounds @ 3:00 minutes rest:
500m Row
20 T2B (unbroken)
-Didn't time the rounds, just the rest. T2B felt really good. I was fatigued on the row, felt really slow, hit 1:45 for each interval.

Overall a very solid day of training. Stoked about my PR on the muscle-ups. My gymnastics skills are really coming along!


Meal 1 - 6 oz Chicken, 1 Banana, 4 TBSP Peanut Butter

Meal 2 (PWO) - Protein Shake, 16 oz Coconut Water, Paleo Protein Bar (including 34g Carbs)

Meal 3 - Paleo Protein Bar (including 34g Carbs)

Meal 4 - 4 Eggs, 2 Slices Bacon, 1/2 Cup Veggies, 1 Banana, 4 TBSP Peanut Butter

Meal 5 - 5 oz Chicken, 3 Eggs, 1/2 Cup Brown Rice, 1/2 Cup Veggies, 1 Peach, 40 Cashews

Meal 6 - Paleo Protein Bar (including 34g Carbs)

Meal 7 - Protein Shake, 30 Cashews

Snack - 30 Cashews, 1 TBSP Coconut Oil, 5 Strawberries