12/4/15

Cut the volume back a little today ... ended up just doing the class workout and a little air dyne afterward. Ended up being a very solid workout.

A.
On a 16:00 Clock:

EMOM 8:
Snatch x 1 rep, building

straight into...

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

-135#, 155#, 165#, 175#, 185#, 195#, 205#, 205#
-205#, 215#, 225#, 235# (f) ... everything felt solid up to 225#, missed 235# ... but didn't feel particularly heavy. These were full squat snatches and they felt okay ... no QL pain which was very nice. I was happy with 225# for the day, given the amount of shoulder and pulling volume yesterday.

B.
3 RFT:
15 C2B PU
15 Wall-Ball (20#)
15 Snatch (75#)
15 Box Jumps (24")

-8:27 ... had some huge transitions here, gym was totally packed and crowded. Lost a ton of time on the transitions, but went unbroken until the 3rd set of snatches which was 10/5 ... grip just went out. But overall this was a great short burner. Really solid conditioning and I was happy to get all the sets of C2B unbroken.

Rest exactly 10 minutes then...

E.
Every minute on the minute for 10 minutes:
:20 Airdyne @ 100%, :40 seconds rest

-Didn't calculate anything out, usually between 15-22 calories, but this was horribly challenging. I was nauseous for a while after this piece.

Meals for the Day: 

0530 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0730 (post-workout) - Whey

0800 - Brisket, Eggs, Potatoes, Peppers, North Carolina BBQ Sauce, 16 oz Black Coffee

1100 - Chicken Sausage, Turkey and Vegetable Stuffed Mushrooms, 2 Peaches, 20 Plantain Chips, Guacamole, 1 Cup Kefir

1500 - 2 Eggs, 4 Slices Proscuitto, 2 Handfuls of Trail Mix

1730 - Whey Protein, Fish Oil

2130 - Whey Protein, Fish Oil, 20 Plantain Chips, Guacamole, 1 Clementine, 1/3 Cup Macadamias