2/27/13

I was a little tired when I worked out this morning, but once I got warm I felt really good.

3 Rounds @ 3:00 minute rest:
-Max Reps HSPU
-16 KB Snatch (53#) - 8/8

-18,16,14 - This is awesome, my previous PR in max HSPU was 13. I got more reps than my former PR EVERY SET!! Stoked about this. My goal is 21 unbroken, ALMOST THERE!

Rest 10 minutes then...

AMRAP 4:
500m Row
10 Burpee Over Box Jumps (24")
20 T2B
30 Shoulder-to-Overhead (115#)
40 KB Swings (53#)
50 Double-unders

Rest 3:00

AMRAP 6:
500m Row
10 Burpee Over Box Jumps (24")
20 T2B
30 Shoulder-to-Overhead (115#)
40 KB Swings (53#)
50 Double-unders

Rest 3:00

For time:
500m Row
10 Burpee Over Box Jumps (24")
20 T2B
30 Shoulder-to-Overhead (115#)
40 KB Swings (53#)
50 Double-unders

-15 Shoulder-to-Overhead (PR Tie - from Dec.)
-7 KB Swings (PR by 6 reps)
-9.40 (PR by 25 seconds)

Rest 8:00

Every 2:00 for 20:00:
-20 Burpees onto (25#) bumper plate

-This was really hard training. Great conditioning. The first few intervals were 40 to 45 seconds. Towards the end they were 70-75 seconds. Great stuff, really challenging. Awesome session in the gym, excited for some much needed rest tomorrow!

Meal 1 - Protein Shake, 12 Almonds, 1/2 Peach

Meal 2 (PWO) - Protein Shake, 16 oz Coconut Water, 8 Strawberries

Meal 3 - 6 oz Chicken, 12 Almonds, 1 Cup Oatmeal, 1 Peach, Vitamin

Meal 4 - 8 oz Chicken, 2 Cups Veggies, 1/2 Cup Curry Sauce, 1 Banana, 4 TBSP Peanut Butter

Meal 5 - 6 oz Chicken, Protein Bar (including 30g Carbohydrate), 1 Cup Oatmeal, 2 TBSP Peanut Butter, Fish Oil

Meal 6 - 4 Eggs, 2 Slices Bacon, 1 Banana, 4 TBSP Peanut Butter

Snack - 9 Almonds