2/29/16

This morning was a solid chest/shoulders session. I'm excited for this upcoming cycle. Really fun to train this way and my body is feeling a lot better generally.

A.

Bench Press

5 Sets of 1 Rep @ 90% (215#) of 1 RM (going off of Saturday's 240#) 

Rest 3 minutes

3 Sets of 2-3 Reps @ 80% (175#)  of heaviest above single 

3 Sets of 5-7 Reps @ 70% (155#) of heaviest above single

-Complete, light %s, got all the reps easily today. 

B.

Every 3 minutes for 12 minutes (4 sets):

Split Jerk, 3-5 Reps, building

Bent Over-Row, 10 Reps (135#) 

-Jerks were 205# x 5, 225# x 4, 245# x 3, 255# x 3 ... all these reps were touch-and-go out of a rack. I could have gone a little heavier with some jerk blocks, but this was good training nonetheless. 

C.
3 RFT:
15 Burpees
30 Push-ups
60 Double-Unders

straight into...

45 Shoulder-to-Overhead (95#)

-14:45 ... this was tough, the push-ups were retarded after parts A and B. Overall got my HR up a little and wasn't too taxing.

D.

Every 3 for 9 minutes (3 sets):

Triceps Extensions, 7 Reps (2x 15# DB)
Barbell Curls, 7 Reps (95#)

-Complete

E.
ROMWOD

-Complete

Meals 

0520 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0720 (post-workout) - 26g Whey Protein, 50g Carbs from Gatorade

0830 - 5 oz Turkey, 2 Tortillas, 1/2 Cup Cheese, 1 Lara Bar, 1 Cup Unsweetened Almond Milk, Salsa

1230 - 2 Chicken Sausage, 1 Cup Veggies, 1 oz Cheese, Fish Oil, Pomegranate Seeds

1630 - 4 oz 90% Lean Ground Beef, 1 oz Cheese, Fish Oil, 1 Zucchini

2000 - 1/2 Serving Casein Protein, 2 TBSP Greek Yogurt, 1 TBSP Peanut Butter