2/25/13

Today was a decent session. HSPU and muscle-ups felt REALLY good.

'Transformers'
10 RFT:
1 Squat Clean (225#)
3 Muscle-ups
5 HSPU

-13.40. The squat cleans felt easy as hell, next time I do this workout I'll do it with 275#. The muscle-ups also felt easy, all sets unbroken except one in which I hit my foot on the barbell below the rings while trying to kip through the bottom. The HSPUs were unbroken until set 7, then had to go 3/2 with a few seconds rest. This is crappy, but it's better than I've ever been at HSPU. I've never done this workout before, its' been out there for a while. Glad I finally got it done. I'd like to be able to do sub-10 on this someday. I'd also like to give the 2-3-4 rep scheme a shot, I'm sure my time would be faster.

Rest 25 minutes then...

For time:
1000m Row
1320m Run

Rest 6:00

For time:
1500m Row
990m Run

Rest 6:00

For time:
2000m Row
660m Run

10.04 / 10:20 / 11:01.
-Hard effort, solid conditioning. Running was a little slow because it was icy outside, ran fast on the sections I could.

Overall a solid day, excited to train tomorrow!


Meal 1 - Protein Shake, 9 Almonds

Meal 2 - 10 oz Steak, 2 Cups Mushrooms, 15 Black Berries

Meal 3 - 4 Eggs, 4 Slices Bacon, Fish Oil

Meal 4 (PWO) - Protein Shake, 16 oz Coconut Water

Meal 5 - 8 oz Chicken, 1 Slice Bacon, 1/2 Cup Brown Rice, 1 Banana

Meal 6 - 7.5 oz Chicken, 2 Eggs, 1 Banana, 2 TBSP Almond Butter