3/26/13

After 5 days on I feel beat up. I almost didn't train today, but I ended up getting in the gym and I'm glad I did. I was tired, training alone and generally sore as shit. I am also extremely stressed out about stuff entirely non-related to sport. It was good to get in the gym and blow off some steam, despite feeling the urge to lay down and take a nap; randomly added burpees to the warm-up in order to wake my self up.

Front Squat:
-Warm up:
EMOM 3M: 4 Burpees, 4 Front Squats (135#)
straight into...
EMOM 3M: 3 Burpees, 3 Front Squats (185#)
225# x 5
-Working Sets:
260# (70%) x 3
280# (75%) x 2
300# (80%) x 1
315# (90%) x 1

Back Squat:
2 Sets of Max Reps @ 315#
-Scored 5 reps each set

Rest 10 minutes then...

AMRAP 8M:
8 Thrusters (115#)
8 C2B Pull-ups
8 Over-the-bar Burpees

4 Rds + 2 Thrusters

Rest 20 minutes then...

6 x 330m Running intervals @ 2:00 minutes rest
-Didn't time the intervals, just the rest. Had a little bit of jello legs going on, but got the work done and tried to keep the intensity as high as possible.

Solid training day, definitely in a fatigued state. Squatting felt terribly heavy and the metcon ruined me. Great stuff. Excited to rest and hit the Open workout either Thursday or Friday depending on how my body feels. For now; lots of rest and food.

Meal 1 - 6 oz Chicken, 1 Peach, 1/4 Cup Dried Coconut, 1 TBSP Coconut Oil

Meal 2 - 6 oz Chicken, 1 Banana, 4 TBSP Peanut Butter, 30 Cashews

Meal 3 (PWO) - Protein Shake, Paleo Protein Bar (including 34g Carbs), 40g Dried Banana

Meal 4 - 6 oz Chicken, 1/2 Cup Brown Rice, 1/2 Cup Veggies, 1 Banana, 4 TBSP Peanut Butter, 30 Cashews

Meal 5 - 6 oz Chicken, 1/2 Cup Brown Rice, 1 Cup Veggies, 3 Cups Lettuce, 1/4 Cup Cranberries, 1/4 Cup Walnuts, 1/4 Cup Arugula, Dash of Salad Dressing, 30 Cashews, Fish Oil

Meal 6 - Protein Shake