11/23/15

AM Workout (0615) 

Active Recovery.

Hot Yoga - 60 minutes.

PM Workout (1800) 

This afternoon ended up being a shorter session, but a really good workout nonetheless. I haven't been sleeping or eating enough the last couple days ... and what I have been eating hasn't been entirely quality food (way too much tapioca flour/starch from all this leftover pizza). But once I got going I felt pretty good despite this.

A.
Jerk Grip Overhead Squat (power-clean and jerked from floor)
3-3-3-3

-185#, 205#, 225#, 235# ... haven't done this movement in a while ... didn't push the loading too much, but was happy with a triple at 235#.

B.
For Time:

3 Rounds of:
5 Overhead Squats (165#)
12 T2B

then...

2 Rounds of:
5 Clean and Jerks (195#)
12 C2B Pull-ups

then...

1 Round of:
5 Front Squats (225#)
12 Muscle-ups

-10:30 ... OHS/T2B unbroken in about 2:30 ... clean and jerks singles, C2B pull-ups were 8/4 and unbroken ... FS unbroken, got to the rings at 8:40 ... MU were 5/4/3 ... this was tough little workout, I was exhausted and sort of nauseous afterward. This is the heaviest front squatting I've done in a while... light weight, but still heavier than I've been going since injury... hoping back isn't blown out tomorrow.

C.
4 Rounds of:
:60 left leg couch stretch
:60 right leg couch stretch
:60 left side plank
:60 right side plank

-Complete.

Meals for the Day: 

0530 - (pre-yoga) 1/2 Serving Egg White Protein

0800 - (post-yoga) 3 Slice of Ham, "Paleo" Pizza, 1 Cup Kefir, dash of Honey, 16 oz Coffee

1200 - 3 Eggs, Ground Turkey, 2 Slices Ham, 1 Banana, Almond Butter, Fish Oil

1500 - "Paleo" Pizza, 1 Pear, Fish Oil

1930 (post-workout) - Whey Protein, 1 Rx Bar, 28 oz G2