Rough sleep after another work day ~6 hours off and on...tough getting going at the box but good once I got moving around...Max Energy and Max glucose helped as well.
TRAINING:
A. Front Squat @30X1; 4-6 reps; Rest 3 minutes x4
B. Reverse Sled Drag w/185# attached; 60 seconds; Rest 3 minutes x4
C. Good Mornings @4111; 12-15 reps; rest 2 minutes x3
RESULTS:
A. 185# x6, 215# x5, 225# x4, 230# x4
B. All drags complete
C. All sets completed by doing 15 reps with 65# barbell
Very happy with last couple sets of front squat considering tempo - stayed true to the 3 second lower every rep, which makes all the difference here. Sled drags were ROUGH as always but I loved them...my VMOs felt like two baby hippos curled up in my quads...The good mornings are something I want more and more of at slow tempos similar to today's, great foundational work.
NUTRITION:
Post-wod Meal #1 (immediately following wod): Liquid shake with 35g Protein, 70g CHO, 4.5g L-Glutamine + BCAA +L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): Sweet potato, 3 egg whites, liquid protein shot - 35g Protein, 30g CHO + 1 multivitamin, 1 Glucosamine & Chondritin, 2 tsp fish oil
1 serving Max Fibre
Meal #3: 1/2 Rack Ribs, side salad - 35g Fat, 20g CHO, 40g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 2 digestive enzymes
Meal #4: Paleostix, pistachios, macademia nuts, 1 apple - 41g Fat, 35g Protein, 30g CHO
Snack: 1 LARABAR - 11g Fat, 28g CHO, 4g Protein
Snack: 1 scoop protein w/12 oz goat's milk - 10.5g Fat, 16g CHO, 37g Protein
Approximate Daily Values: 107g Fat, 194g CHO, 186g Protein
Baby hippos...
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