3/7/13

Shorter session today. After yesterday I was surprised to be most sore in my lats and tight in my hamstrings, but that was it. I actually feel more recovered in my posterior chain/hips/shoulders/traps than I did going into the workout yesterday.

3 Sets @ 3:00 minutes rest
12 Strict Pull-ups
12 Kipping HSPU

Rest 10 minutes then...

3 Rounds for time:
15 Pull-ups
20 Shoulder-to-Overhead (95#)
25 HR Push-ups
-Rest 2 minutes

8.00 - 4.00 rest = 4.00 total time. Everything unbroken, HR push-ups were a little slow on the last set.

Rest 5 minutes then...

6 x 500m Row @ 3:00 rest

1:35. 1:40. 1:43. 1:44. 1:42. 1:40.
-Kept it around 90% intensity, went for consistency.


Meal 1 - Protein Shake, 9 Almonds, 1/4 Cup Blueberries, Fish Oil

Meal 2 - 6 oz Chicken, 1 TBSP Coconut Oil

Meal 3 - 8 oz Steak, 2 Cups Mushrooms, 30 Cashews

Meal 4 - Protein Shake, 10 Almonds, 10 Cashews

Meal 5 - 2 Eggs, 2 oz Chicken, 30 Cashews, 1 TBSP Coconut Oil, 5 Strawberries

Meal 6 (PWO) - Protein Shake, 16 oz Coconut Water

Meal 7 - 10 oz Steak, 3/4 Cup Brown Rice, 1 Cup Mushrooms, 1/2 Cup Diced Onions, 1 TBSP Coconut Oil, Vitamin

Snack - 30 Cashews