Today was a pretty solid workout. I was kind of tired when I got in the gym in the afternoon, but felt good once I started going. PRed this workout by a lot... felt like a whole different person today doing pull-ups than I did a couple weeks ago doing 'Fran' ... the 4 days off I took last week / lower volume training this week had made me feel a lot better. Anyway, made up the workout on the spot, had a solid session.
A.
Every Minute on the Minute for 10 Minutes:
5 Unbroken Weighted Strict Pull-ups (20#)
*Alternating Overhand / Underhand grip each set
-Complete ... got all these reps comfortably, strict pull-ups felt very solid.
B.
2015 Regional Event 6 (scaled SHPSU to no deficit)
5 RFT:
25 Calorie Row
16 C2B PU
9 Strict HSPU
-18:11 PR ... (previous time was 20:50 from May of this year) ... the time cap was 16 minutes, had finished 4 + 25 calories at 16:00 (In may had done 4 rounds) ... so PRed at the time cap and at the end of the workout. C2B all unbroken, SHSPU all 5/4 ... only got one set of C2B unbroken last time, so this was a huge improvement. Overall happy that my body is recovering with the time off and feeling normal-ish again.
C.
3 Sets, not for time, of:
Standing Strict DB Press (palms toward face, not ears) x 6 reps (2 x 50# DB)
Rest as needed
Standing Curls x 10 reps (2 x 35# KB)
Rest as needed
-Complete. Shoulders and biceps were pretty much entirely fried from part B ... but tried to push this as much as I could.
Meals for the Day:
0800 - 3 Eggs, 3 Slices Ham, Pomegranate Seeds, 1/3 Cup Cashews, 1 Cup Black Coffee
1000 - 1 Greek Yogurt, 1 TBSP Honey
1230 - Steak, Broccoli, Mushrooms, 1/3 Cup Cashews, 2 Slices Pineapple
1330 - 1 Scoop Pre-workout
1500 (post-workout) - Whey Protein, 1 Rx Bar, 16 oz Coconut Water, 1 Greek Yogurt
1800 - Spaghetti Squash Pasta (Chicken, Sun Dried Tomatoes, Coconut Milk, Chicken Stalk), Strawberries, 1/2 Gluten-Free Brownie, little bit of Almond Butter
2100 (cheat) - 1 Coors Light
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