2/18/13

Today was a solid session. My shoulders and chest are actually still a little fried from Friday, but overall I felt decent today.

3 Rounds, NFT:
:30 L-Sit
50 Double-unders
4 Strict HSPU + 4 Kipping HPSU (these felt ROUGH today)

EMOM 12:
1.1 Snatches =(10 seconds between singles)
1-2 @ 135#
2-4 @ 155#
6-8 @ 165#
8-11 @ 180#
12 @ 185#

-Solid effort, felt quick and strong.

Rest 10 minutes then..

3 RFT:
3 Snatches (165#)
5 Muscle-ups + 7 Ring Dips

7.04. A little rough from still being sore from Friday, but overall happy with my effort. Snatches were fast single power snatches, but had to break up the muscle-ups on the second and third sets.

Rest 5 minutes then...

3 Rounds:
3 Snatch Grip Dead-lifts (8 second descent tempo)
Rest 90 seconds
15 GHD Sit-ups
Rest 90 Seconds

Solid day in the gym, didn't completely tax my body, but really solid training. Really excited to train tomorrow!

Meal 1 - Protein Shake, 9 Almonds, 1/2 Apple

Meal 2 - 6 oz Chicken, 1 Banana, 2 TBSP

Meal 3 (PWO) - Protein Shake, 16 oz Coconut Water, 1/2 Apple

Meal 4 - 8 oz Steak, 3 Slices Bacon, 1/2 Cup Brown Rice, 1 and 1/2 cup Veggies, 20 Cashews, 1 Peach, Vitamin

Meal 5 - 4 Eggs, 25 Cashews

Meal 6 - 5 oz Chicken, 25 Cashews