Weak night of sleep once again ~6 hours and woke up sluggish...hit the box in a fasted state about 1 hour after waking up. I am very happy with the effects of the Max Energy and Max Glucose each time - combining with caffeine supplementation is a great boost pre-wod. My cortisol levels I'm sure aren't great at this time but by firing up both my adrenals and thyroid with the Max Energy and Glucose, I get a nice boost.
TRAINING:
A. Power Clean Technique work - 7 minutes
B. Muscle Up work with Regular Grip (No false grip)
C. KBS @85% effort - High Speed, high turnover rate; 15 reps; rest 1 minute x3
D. Bench Press @21X1; 55% of 1Rep Max; 8 sets of 3 reps; rest 45 seconds between sets
RESULTS:
A. Worked up to 185# then back down to 135# -
B. Did sets of 3 every 30 seconds for 5 minutes
C. Used 1.5pd (53#) for all sets - all Unbroken
D. Used 155# (55% 1RM) - all sets
For Power Cleans, I focused on driving elbows back during intial drive up, then getting fast elbows under the bar to get it racked quickly...also wanted to ensure back stayed tight and chest stayed proud so catch was solid. Muscle Ups with regular grip changes things, I learned to adjust hands slightly on rings during transition phase and that helped tremendously - some standards force you to initially jump to the rings from the floor, which means this regular grip will be much easier to use during those event, so learning it is a must...Focused on strong, fast hip drive and "pulling" the KB back down while keeping back tight and chest up during KBS. Bench Press was a good, quick explosive training tool at end to the day....took slow jog @Z1 to finish the day - legs were a bit tight from yesterday.
NUTRITION:
Post-Wod Meal #1 (immediately following wod): 50g CHO, 50g Protein, 4.5g L-Glutamine
+ BCAA+L-Glutamine Mix
+ 8 oz. coconut water - 15g CHO
Post-Wod Meal #2 (1 hour post wod): Small sweet potato, 5 oz. chicken breast - 30g CHO, 35g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp fish oil
1 serving Max Fibre (2 hours post-wod)
Meal #3: Sauteed chicken in coconut oil, avocado slices, cherries - 30g Fat, 30g CHO, 30g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 1 tsp. fish oil, 2 digestive enzymes
Snack: 1 scoop protein w/16 oz. Goat's milk, cashews - 28g Fat, 30g CHO, 47g Protein
Approximate Daily values: 67g Fat, 155g CHO, 162g Protein
***After long work period, this was the best I could do nutrition-wise given my sleep schedule.
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ReplyDeleteI was struggling with sleep. I was taking melatonin, it wasn't helping but this past week, I finally got adjusted and now I can get 7 hours of sleep...didn't know if you used this.
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