10/12/15

AM Workout (0530) 

This morning was a really good workout. I had fun on pretty much everything ... didn't push the loading on the first part too much, but got a lot of good reps in with very sold positions. Overall really good workout, back is finally feeling loose after messing it up on those heavy front squats last week.

A.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
Build over the course of the five sets.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
Build to a heavy-ish double.

-SN PP + OHS = 185#, 185#, 195#, 195#, 205#
-SN BL = 205#, 205#, 215#, 225#

B.
Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 8 reps
Goal is to use last week’s top weight for all three sets.

-185# Across ... this was really hard, used 175# across last week, so was happy to move a little more weight.

C.
For time:
9 Power Cleans (205#)
330m Run
15 Power Cleans (185#)
330m Run
21 Power Cleans (165#)

-7:10 ... first two sets unbroken, then the last set of cleans went to shit. Went 5/3/3 then 5 doubles ... grip was just shot. This was a fun/short workout though.

D.
Four sets of:
2 Muscle Ups + 5 Strict Ring Dips (with a hold) @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Weighted Strict Chest-to-Bar Pull-Ups (26#) x 3 Reps
Rest 30 seconds

-Complete. Got all these reps consistently, everything felt good.

PM Workout (1430) 

On a 30:00 Clock:

11 sets (22 minutes) of:
Airdyne Hard (85%) for 1 minute
Aidryne Easy (50%) for 1 minute

straight into...

8 minute easy cool-down on Airdyne.

-This was some good extra cardio, glad I got this in. Haven't been biking much lately and I can really feel it.

Meals for the Day: 

0500 (pre-workouts) - BCAAs, 1 Scoop Pre-workout

0730 (post-workout) - Egg White Protein, 4 Paleo Crepes (coconut flour, egg whites), Ghee, Maple Syrup, Fish Oil

1000 - 1 Cup Black Coffee

1100 - Buffalo Jerky, 1/3 Cup Cashews, Pomegranate Seeds

1500 (post-workout 2) - Paleo Lasagna, 1 Pear, Apple Sauce, Fish Oil

1700 - Buffalo Jerky, 1/4 Cup Cashews, 1 Banana, Almond Butter

2000 - Buffalo Burger, 1 Egg, 1/2 Avocado, Kale Salad, Pico de Gallo, Potato Fries, Sauerkraut