10/13/15

Today was a lower volume workout ... it was a pretty good gymnastics / cardio session. Needed some lower volume after yesterday.

A.
Two sets of:
10 Unbroken Muscle-ups
Rest 2-3 minutes

-Complete, got these sets pretty easily, would have done more, but was working out with the class.

B.
For time:
1000m Row
30 Ring Dips
30 SDHP (75#)
30 HSPU
30 Snatch (75#)
30 Burpees
30 Thrusters (75#)

-17:10 ... Had to break up the HPSU 10/5/4/3/4/4 ... everything else went pretty quick. I also lost a lot of time on the burpees ... those took longer than I would have liked them to. Very simple / but good conditioning.

C.
Three sets of:
Weighted GHD Hip Extension (45#) x 10 reps
Rest as needed
Toes-to-bar x 15 reps
Rest as needed

-Complete.

Meals for the Day: 

0520 (pre-workout) - BCAAs, 1 scoop pre-workout

0730 (post-workout) - Egg White Protein, 1 Rx Bar, 38 oz Coconut Water, Fish Oil

1000 - Veal Chorizo, 4 Eggs, Potato Fries, 1 Pear

1230 - Buffalo Jerky, 1/3 Cup Cashews, Olives, Kale Chips

1530 - Buffalo Burger, Salad with Paleo Dressing, 1/2 Avocado, 1 Egg

1830 - Bulgogi Beef over Salad, Kimchi

2000 - 1 Apple, Pecans, Coconut Milk