9/21/15

This morning was a pretty solid workout. Did the class workout and added in some extra stuff, got a lot out of this morning. Also, going to start recording what I eat for the next month or so, should be fun to see what I'm taking in.

A.
Every 2 minutes, for 6 minutes (3 sets):
Sots Press x 5 reps @ 2111
Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.

-65#, 95#, 95#
-155# for all 3 sets ... this was much harder than I thought it was going to be. 155# is only about 60% of my 1 RM snatch. This was good to do though.

B.
4 Rounds for Time:
5 Muscle-ups
10 Burpees-over-the-bar
10 Hang Power Cleans (165#)

-7:53 ... unbroken. Felt really slow on the burpees and heavy on the rings... especially the last set of muscle-ups. Cleans were very easy. Fun/short workout, but it was hard.

C.
Three sets for max reps of:
60 Seconds of Strict Handstand Push-Ups
60 Seconds of Supinated-Grip Strict Pull-Ups

immediately followed by…

Three sets for max reps of:
60 Seconds of Stationary Dips
60 Seconds of Bent-Over Barbell Row (65/45 lbs)

-Don't remember my reps exactly... just got a huge sick pump out of this.

Meals for the Day: 

0515 (pre-workout) - BCAAs

0800 (post-workout) - Zucchini Egg Bake with Salmon and 1 Cup Sweet Potatoes, Kefir

0930 - Green Tea with Kambucha

1230 - Chicken Breast, Spinach, 1/3 Cup Macadamia Nuts, 1 Nectarine, 1 Paleo Pumpkin Waffle (with small amount of ghee/maple syrup)

1530 - 1 Buffalo Jerky, 1/3 Cup Cashews

1930 - Squash stuffed with Pork and Apples, Mixed Salad w/ Paleo friendly dressing