9/30/15

Today was a pretty decent training session. My back was pretty tight from all the wall-balls yesterday... but once I stretched it out it felt pretty good. Today is a pretty sad day, as one of the best training partners I've ever had moved out of Chicago today. It won't be the same at this gym without him. Anyway, today I had to kind of cram everything in a shorter time-frame, so barely took any rest between the different lifts/workouts. But overall it was a good session, despite working out alone.

A.
Every two minutes, for 12 minutes (6 sets) of:
2 Power Jerks + 2 Split Jerks

-185#, 205# x 2 sets, 225# x 3 sets ... this was tough... wasn't feeling very strong at all on this, but tried to push it. The last couple sets were a REALLY big effort.

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps
(Building)

-195# x 2 sets, 200# x 3 sets ... felt okay here, wanted to build up more, but was tough after part A. Also was training in a gym by myself, so didn't want to push the bench numbers too much.

C.
Rowing “Helen”
Three rounds for time of:
Row 500 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

-10:14 ... this was tough on the grip, the 500m rows take a bit longer than the 400m runs of a typical 'Helen'. Overall got a good push out of this, not too taxing, which was good.

D.
Two sets of:
Reverse Hypers (90#) x 12 reps
Rest as needed
Strict HSPU x 6 reps
Rest as needed

straight into...

Two sets of:
GHD Sit-ups x 15 reps
Rest as needed
Alternating Standing KB Strict Press (2 x 53#) x 10 reps
Rest as needed

straight into...

Two sets of:
GHR x 6 reps
Rest as needed
Push-ups x 20 reps
Rest as needed

-Complete. Went through this at a continuous consistence pace, glad to get all these posterior chain movements in.

Meals for the Day: 

0500 (pre-workout) - BCAAs / 1 Scoop Pre-workout

0720 (post-workout) - Egg Protein (20g P)

0830 - Veal Chorizo, 3 Eggs, 4 oz Sweet Potato, Apple Sauce

1030 - Buffalo Jerky, 1 Serving Almond Butter, 1 Pear

1230 - Buffalo Burger, 3 Eggs, Salad with Mixed Veggies and Paleo Friendly Dressing

1500 - Pomegranate Seeds, 1/4 Cup Macadamia Nuts

1730 - Buffalo Jerky, Lara Bar, Raspberries

1900 - Pulled Pork, Pineapple, Sweet Potato Fries, Green Beans, Sauerkraut, Apple Sauce