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Baity on the Aerodyne... |
Food:
Meal 1: Coconut Chix/Turkey Burger/Sweet Potato/Coconut Manna
Meal 2: POST WOD Shake (30+45 + Glutamine)
Meal 3: Chix/Turkey Burger/Apple/Coconut Manna
Meal 4: Pst Wkout(Homeade Dark Choc/Coconut/Almond Butter/Cocoa Prot Bar)
Meal 5: Chix/Coconut Manna/Sweet Potato
Meal 5: Chix/Coconut Manna/Sweet Potato
Meal 6: Sushi (No Rice)/Chicken + Steak WOK
Supps:
Fish Oil
Max Energy
Multi-Vitamin
Greens First + Max Fibre
Bio-Markers
HR 52 (2m)
HR 70 (2m after standing up)
Bio-Markers
HR 52 (2m)
HR 70 (2m after standing up)
AM (715a)
A. Clean Grip Dead Lift - 3 x 3 @ 80%; rest 2min
A. Clean Grip Dead Lift - 3 x 3 @ 80%; rest 2min
*265x3/285x3/305x3
B. warm up to a tough set of 5 perfect form TnG clean grip DL
B. warm up to a tough set of 5 perfect form TnG clean grip DL
*335
C. high hang power clean - 3 x 3 @ 80%; rest 2 min - work on landing
C. high hang power clean - 3 x 3 @ 80%; rest 2 min - work on landing
*185x3/3/3
D. HSPU - amrap in 10 min
*23 Reps
D. HSPU - amrap in 10 min
*23 Reps
PM (1215p)
10 wall balls
10 chin ups
Airdyne 15 sec max effort
rest walk 5 min x 5
*Time/Calories in the :15 seconds
55/16 - 54/21 - 53/17 - 53/18 - 54/16
+
Row 25 sec max effort
rest 3:35 x 6
*Distance covered in meters, no rolling count.
160/159/160/160/159/159
Felt good today, HSPU are terrible. What am I not doing? How can I be this bad at them? Part 2 was miserable, rowing was pretty rough. Had to work very hard to stay consistent. Concentrated on keeping my head up on the return. Ready for a rest day...
Training Video
http://vimeo.com/27401416
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