3/18/13

Today was a very humbling day. Skill work is coming along very well, but the metcon today crushed my body. I was exhausted from yesterday, but still gave it my all.

2 Rounds at 3:00 rest:
2 Deficit HSPU (2 45# + 1 25# bumper to 1 ab mat)
2 Deficit HSPU (2 45# bumper to 1 ab mat)
2 HSPU (1 45# bumper to 1 ab mat)
15 Butterfly Pull-up
:30 L-sit hold accumulated (went 10 on/10off for a minute)

2 Rounds at 3:00 rest:
7 Strict HSPU
14 C2B Pull-up
:30 L-sit hold accumulated (went 10 on/10off for a minute)

Back Squat
Warm-up:
135 x 10 x 2 (2 second pause in bottom)
225 x 6 x 2
Working Sets:
EMOM 10 minute: 1 Rep @ 315# (80%)

then...

5 x 5 @ 275# (70%) at 3:00 minutes rest

Rest 10 minutes then...

3 Rounds for time:
5 Bar Muscle-ups
7 Snatch (155#)
9 Overhead Squats (155#)

16.04. This workout kicked my ass. Even the first set of bar muscle-ups took me a minute, I'm spent from yesterday. I went unbroken on the first set of OHS and this screwed my time for the second round, I failed my first MU because my shoulders were so fatigued. After that failed rep I just sent the game plan out the window and went through the workout. This was a very humbling and extremely challenging workout. Great programming! This was a great training session, excited to get after it tomorrow!

Meal 1 - Protein Shake, 1 Peach, 10 Almonds

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

Meal 3 (cheat meal) - 3 Eggs, tons of bacon/sausage/potatoes/cheese, 2 pancakes with butter and maple syrup

Meal 4 - 6 oz Chicken, Paleo Protein Bar (including 34g Carbs)

Meal 5  - 6 oz Chicken, 4 Cups Diced Veggies, 2 TBSP Olive Oil, 1/2 Cup Curry, 30 Cashews, Fish Oil

Meal 6 - Protein Shake, 20 Cashews

Snack - 1 TBSP Coconut Oil