2/17/16

Today was a decent training session... I felt a little beat up from the last two days, but tried to push myself on the lifting.

A.
3 Rounds, not for time:
5-10 Unbroken Muscle-ups
50 Double-Unders
10 Strict Toes-to-Bar

-Muscle-ups: 10, 8, 8
-This was a good warm-up, might have been a little too taxing given my lifts were worse than last week.

B.
Fat Bar Strict Press - 3 RM

-125#, 145#, 165#, 175# ... called it there, felt very challenging.

C.
Close Grip Bench Press - 2 RM

-185#, 205#, 215# ... hit 215# for my 3 RM last week, but it was a struggle today, so called it there.

D.
Close Grip Sling-Shot Bench Press
4 Sets of 8 Reps @ 80% of part C = 175#
Rest as needed

-Complete ... got all these reps easily, haven't put on the sling-shot in a very long time, was very fun/different.

E.
Strict Weighted Dips
4 Sets of 6 Reps @ 40#
Rest as needed

3 x 8 Lying Fat Bar Skull Crushers (75#) + 3 x 10 Reverse Fat Bar Curls (75#)
 Rest as needed

3 x 10 Tate Press (2 x 25#) + 3 x 10 Seated DB Curl (2 x 35#)
Rest as needed

3 x 10 Triceps Kickback (3 x 15#) + 3 x 10 Cheat Hammer Curl (2 x 60#)
Rest as needed

-Complete ... good pump stuff, fun training.

F.
AMRAP 2 Minutes:
Sling Shot Push-ups

-67 ... this was brutal... a very tough finisher ... need to incorporate this more often.

Meals 

0730 - Whey, Gatorade (12g P, 38g C)

0830 - 1030 (intra-workout) - Whey, Gatorade (24g P, 70g C)

1200 - 4 oz Tuna, 3/4 Cup Brown Rice, 1 Banana, 1 Cup Kefir, 4 TBSP Beans and Peppers

1430 - 5 oz Chicken, 1/2 Cup Brown Rice, 1 Cup Chopped Peppers, 5 Strawberries, 1/2 Cup Shredded Cheese

1830 - Whey, 1 Greek Yogurt, 1/3 Cup Cashews

2000 - Salmon, Veggies, Caprese Salad (tomatoes, mozzarella, olive oil)