12/1/15

AM Workout (1200) 

Today was some really solid conditioning... I was completely smoked after that airdyne. Overall a good session, despite the lack of anything heavy.

A.
3 Sets:
Single Leg Dead-lifts x 20 reps (10 each leg)
Rest as needed
Turkish Gets-ups x 6 reps (3 each side)
Rest as needed
Max Effort Broad Jump x 1 attempt
Rest as needed

-Complete. All movements with a 53# KB.

B.
4 RFT:
21 Box Jumps (24")
18 Wall-balls
15 KBS (2 pood)
12 Burpees

-14:20 … unbroken … bit of a burner, thought the burpees were the work part.

Rest 10:00...

C.
Airdyne Intervals
3 x 40 cal @ 1:30 rest
3 x 20 cal @ :45 rest
Rest 3 minutes
3 x 40 cal @ 1:30 rest
3 x 20 cal @ :45 rest

-Result:

-1:40

-1:41

-1:32 (?)

-:33

-:30

:32

-1:49

-1:43

-1:45

-:32

-:33

-24 (?)  

-I think the airdyne I was on was a little inconsistent about the calorie counting. Some of the intervals were randomly much faster without any change in perceived effort. But that aside, this was some insane conditioning, some of the hardest stuff I’ve done in a very long time. Great stuff.

PM Workout (1830) 

2.5 Untimed easy run.

Meals for the Day: 

0800 - 4 Eggs, 4 Slices Ham, Apple Sauce, 1 Cup Kefir, 16 oz Black Coffee

1030 - Whey Protein, 2 Peaches, Fish Oil

1300 (post-workout) – Whey, 1 Rx bar, 16 oz Coconut Water

1530 – Chicken, Lamb, Tabouli, Jerusalem Salad, Hummus, 5 Dates

2000 – Turkey/Vegetable Stuffed Mushroom, small amount of greek yogurt mixed with oats/fruits