11/15/15

Today was a really solid workout. I was a little tight in my hips from the run yesterday, but I spent some time static stretching and felt really good overall today. Had a great workout and finally tackled 'Heavy Isabel' ... been wanting to get at that one for a while, it went really well.

A.
'Heavy Isabel'
For Time:
30 Snatches (185#)

-7:05 ... first 10 snatches in 1:50 ... then stopped watching the clock and pretty much just kept a consistent pace, chalking up every 5 reps. I was really happy with my effort on this, it was a great test. I got very light headed during this workout... I don't think I was breathing properly, but overall solid way to start the day.

Rest exactly 15:00 minutes then...

B.
For time:
20 HSPU
330m Run
20 KBS (2 pood)
333m Run
20 Overhead Squats (115#)
330m Run
20 Burpees
330m Run
20 C2B Pull-ups
330m Run
20 Alternating DB Snatch (75#)
330m Run
20 Toes-to-Bar
330m Run

-21:20 ... this was a variation of the hero workout 'Lumberjack 20' ... just ran 330m instead of 400m because that is the city block around the building my gym is in. Altered the movements in the workout to avoid anything that would exacerbate my injury. This ended up being a great conditioning workout ... everything unbroken except the HSPU ... went 15/5 ... not much in shoulders after 185# Isabel. Everything else was solid though.

C.
Every 2 minute for 8 minutes (4 sets) of:
Suitcase Carry, Right Side (72#) x :45 seconds
Rest 1:15 seconds

-Complete. This was a good stretch in my QL.

Meals for the Day: 

0830 - (cheat) - Croissant Roll, Eggs, Bacon, Sausage, Cheese, Jalapeños, Apple Splices, 24 oz Black Coffee

1130 - 1/2 Banana, Almond Butter, 1 Scoop Pre-workout

1400 (post-workout; cheat) - Whey Protein, 10 oz Coconut Water, 1 Apple Fritter Donut

1800 (cheat) - Brisket, Baked Beans, Macaroni and Cheese, small amount of bacon and BBQ sauce