11/18/15

This afternoon was a decent workout. Really sore in my shoulders/triceps... but once I got going everything felt pretty good. I felt a little slow on the muscle-ups due to the soreness, but overall a good cardio/gymnastics session.

A.
For Time:
30 Calorie Airdyne
30 GHD Sit-ups
30 Wall-balls (30#)
30 Muscle-ups
30 Wall-balls (30#)
30 GHD Sit-ups
30 Calorie Airdyne

-16:31 ... this was really tough. Got to the rings at 4:30 ... finished the muscle-ups at 10:30, took exactly 6 minutes for 30 reps. I was really surprised how much the second sets of wall-balls/GHDs sucked. Really solid conditioning.

Rest exactly 15:00 minutes then...

B.
EMOM 20:
Odd: 20 Calorie Row
Even: 4 Unbroken Strict HSPU

-Complete ... this was further good cardio training. Getting that 20 cal row in under a minute every time became challenging during the second half.

C.
3 Sets:
Overhead Vertical KB Carry (18#), Each Arm, Length of the gym
:60 Couch Stretch Left
:60 Couch Stretch Right

-Complete.

D.
On an 8:00 minute clock (2 sets):
:60 left side plank
:60 right side plank
:60 plank
:60 rest

-Complete.

Meals for the Day:

0930 - Ground Beef, Chicken Sausage, Spaghetti Squash, 1 Banana, Almond Butter

1230 - 1/2 Serving Whey Protein

1500 (post-workout) - Whey Protein, 1 Rx Bar, 16 oz Coconut Water

1600 - Ground Beef, Spaghetti Squash, 1 Greek Yogurt, Dairy Free Chocolate Chips, 20 Plantain Chips, Guac/Salsa

1900 - 3 Eggs, 2 Slices Bacon, 3 Paleo Pancakes (tapioca/coconut flour, eggs), Maple Syrup, Butter