1/11/16

This afternoon was a decent workout ... threw together something today as I couldn't do the class workout (high repetition dead-lifts) ... ended up working out alone in the middle of the day and got a decent workout.

A.
On a 30:00 Clock:

Every 2 for 10 (5 sets) of:
Muscle Snatch x 2 reps TnG

Every 2 for 10 (5 sets) of:
Power Snatch x 2 reps TnG @ 75% (185#)

Every 2 for 10 minutes (5 sets) of:
Snatch Pull + Power Snatch TnG @ 85%+ (205#)

-Muscle Snatch Doubles = 135#, 135#, 155#, 175#, 175#

-Power Snatch Doubles = no misses, got all the reps easily

-Pulls + Singles = 205#, 205#, 210#, 215#, 220# ... this was pretty good training, happy to be able to do pulls again without pain.

Rest 10 minutes then...

B.
EMOM 21 (7 sets) of:
Min 1: 20 Cal Row
Min 2: 50 Double-unders
Min 3: 6 Alternating DB Snatch (100#)

-Complete ... spilled over on the row the last few sets and probably finished the last set of snatches somewhere in the 23rd minute ... was really pushing myself towards the end. Overall was some good training that I just made up on the spot.

C.
3 Sets, not for time:
Reverse Hypers (70#) x 15 reps
Rest as needed
Weighted Anchored Sit-ups (100# DB) x 10 reps
Rest as needed

-Complete.

Meals for the Day:

0800 - 1 Egg, 1 Slice Ham, 1 Greek Yogurt, dash of Honey, 2 Cups Black Coffee

1030 - Andouille Chicken Sausage, 30 Plantain Chips, Guacamole, 1/4 Cup Cashews, 1 Lara Bar, 1 Cup Unsweetened Almond Milk

1245 - Whey, 1/2 Banana, 1 Cup Kefir

1400 - 1 Scoop Pre-workout, 1.3 oz Dried Mango

1620 (post-workout) -Whey Protein

1800 - Steak and Vegetable Soup, Grilled Cheese Sandwich (2 Slices Bread, Mozzarella Cheese, Salami, Butter), 1 oz Dried Mango