10/27/15

AM Workout (0600) 

This morning was a good cardio session. I felt pretty solid on everything, it was very aerobic, so was it was good to just push it really hard and get through everything.

A.
3 Sets:
Strict Weighted Pull-ups x 5 Reps (2 second descent)
Rest 60-90 seconds

-44#, 53#, 53#. Felt good on these.

B.
On a 30:00 Clock:

8 Rounds For Time:
10 Calorie Row
100m Run
10 Burpees
100m Run

at 21:00...

C.
'Annie'
50-40-30-20-10
Double-unders
Ab-mat Sit-ups

-17:20
-6:20 ... Annie time suffered a bit after the first part, but overall a good conditioning piece.

PM Workout (1800) 

I felt really good this evening, everything went well once I got warmed up and moving.

A.
Every 2 minutes for 8 minutes (4 sets) of:
Hang Power Clean + Power Clean

straight into...

Every 2 minutes for 8 minutes (4 sets) of:
Power Clean x 1 rep

straight into...

Every 2 minutes for 6 minutes (3 sets) of:
Unbroken Hang Power Clean x 5 reps

-Hang + Clean = 225#, 225#, 245#, 245#
-Single Cleans = 265#, 275#, 280#, 285#
-Unbroken 225# across, felt easier than last week, good stuff.

B.
3 Rounds for Time:
5 Muscle-ups
10 Hang Power Cleans (135#)
20 Box Jumps (24")

-Unbroken in 5:05 ... don't do box jumps much, they slowed me down a little, but cruised through this pretty well.

Rest exactly 10 minutes then...

C.
5 Rounds for time:
20 Cal Airdyne
5-4-3-2-1 Legless Rope Climbs (15')

-10:01 ... haven't climbed a rope in a while, but I felt pretty good on this. Airdyne always sucks in a good way.

Meals for the Day: 

0520 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0745 (post-workout) - Egg White Protein, 1 Rx Bar, 1 Serving Greek Yogurt, 1 TBSP Fish Oil

0845 - 1 Cup Black Coffee

1000 - 3 Eggs, 3 Slices Bacon, 1 Banana, 1 Cup Kefir, 20 Plantain Chips, 2 TBSP Guacamole

1430 - 6 oz Steak, Mushrooms, 1 Serving Greek Yogurt, Mango

1640 (pre-workout) 1 Banana, Almond Butter

1900 (post-workout) Egg White Protein, 1 Rx Bar, 16 oz Coconut Water