10/20/15

AM Workout (0800) 

This morning was a decent session. I was training alone so it was hard to really push it, but glad I got this stuff in. When I woke up this morning I was pretty tired and not wanting to train, but once I got moving I felt decent.

A.
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Unbroken Hang Power Clean x 4 rep

-Doubles = 225#, 225#, 245# 
-Singles = 265#, 275#, 285# 
-Hang Power Cleans = 225# Across 

-Didn't feel particularly strong, but this was good training. Haven't lifted from the hang in a while, but it felt solid. 

B.
Two sets of:
60 Calorie Row
40 Walking Lunges with 24/16 kg KBs in Farmer’s Carry
30 Wall-Balls (20/14#)
20 Burpee Box Jump Overs (24″/20″)
Rest 4 minutes

-9:13
-9:40 

-I think the lunges were by far the worst part of this... the burpees sucked too though. This was a simple, but tough conditioning piece. 

PM Workout (1830) 

3 Mile easy run. 

-This was untimed and at a casual pace, lots of stoplights. This was very casual, but I felt pretty good. 

Meals of the Day: 

0700 (pre-workout) - BCAAs, 1 scoop pre-workout

1000 (post-workout) - Egg White Protein, 1 Rx Bar, 1 Pear, 1 Greek Yogurt, 1 Apple Sauce 

1100 - 1 Cup Black Coffee 

1230 - 5 oz Steak, Broccoli, Mushrooms, 1 1/2 Peaches, 1/3 Cup Cashews 

1630 - 5 oz Steak, Broccoli, Mushrooms, Watermelon, 1 TBSP Almond Butter, 1 Cup Kefir 

2100 - Paleo Maple Spice Cake (almond/tapioca flour, maple syrup, apple, cinnamon) ... ~300 cals, 25g C, 10g F, 0g P