3/22/13

I hit 13.3 today, I got the same exact score as last year. I was a little disappointed with this, but it's still a decent score. Might redo it on Sunday, not sure yet.

AMRAP 12:
150 Wall-ball
90 Double-unders
30 Muscle-ups

-20 Muscle-ups (260) / 7:31

Rest 15 minutes then....

Bench Press
5,4,3,2,1,1,1 - 185, 185, 195, 205, 225, 240, 250#

3 Rounds @ 1 Minute Rest:
-Max Reps at 95# Bench Press while partner completes 15 Push-ups with hands on a medicine ball, then switch with partner
-Score 19 reps each round + 15 push-ups

Incline DB Flies (2 x 35# DB)
3 x 10

Flat Bench w/ KB (banded)
10, 5, 5 - 2 x 35#, 2 x 53# for 3 sets

Rest 15 minutes then...

For time:
10,9,8,7....1
Dead-lift (225#)
Strict Pull-ups
-330m Run after each round

21.49. Really tough workout. Was racing a guy who was doing the same workout with kipping pull-ups. Great training, really fun workout. Really reminded me how much I love running! I was able to catch him and out-kick him at the end. Overall a really solid and fun day of training.


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

Meal 2 - Protein Shake, 1/4 Cup Blueberries, 20 Cashews

Meal 3 (PWO) - Protein Shake, 16 oz Coconut Water, 1 Apple, Paleo Protein Bar (including 34g Protein)

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

Meal 5 - 6 oz Chicken, 1 Protein Bar (including 36g Protein)

Meal 6 - 4 Eggs, 30 Cashews