TRAINING (Focus on Hips):
A. Build quickly to a heavy power clean triple
B. From power clean triple, build to a heavy Deadlift triple
C. KBS - Heavy x15 reps; rest 1 minute x3
D. As many 1-3 strict pullup ladders as possible in 5 minutes w/30# attached
RESULTS:
A. Power Clean Triple - 220# (Built in 8 minutes from empty bar)
B. DL Triple - 365# (Built in 7 minutes from 220#)
C. Used 79.2# KB for all sets
D. Completed 5 full ladders + 1,2 on 6th ladder = 33 Total reps
Power Cleans felt fast and strong, very happy with 220# triple...DL also felt strong, stopped at a tough weight where form stayed tight and uncompromised. KBS were tough with only 1 minute of rest between sets but all completed unbroken...Weighted pullup ladders went well, it's something that gets very tough very quickly....looking forward to the skill/mobility day tomorrow.
NUTRITION:
Pre-wod snack: LARABAR - 11g Fat, 28g CHO, 4g Protein (I had to teach for an hour before class and needed something to eat before training)
+ 1 serving Max energy (2 pills), 1 serving Max Glucose (3 pills)
Post-Wod Meal #1 (Immediately following Wod): Liquid shake w/chocolate milk - 16g Fat, 50g CHO, 40g Protein
+ BCAA + L-Glutamine mix
Post-Wod Meal #2 (1 hour post-wod): 1 medium sweet potato, 5 oz. chicken breast - 35g Protein, 40g CHO
+ 1 multivitamin, 1 tsp. Fish oil, 1 Glucosamine & Chondritin
1 Serving Max Fibre (2 hours post-wod)
Meal #3: Hot Paleo Cereal - 77g Fat, 34g Cho, 43g Protein
+ 2 digestive enzymes, 1 Glucosamine & Chronditin
Meal #4: 4 oz. pork chops, 2 celery stalks, cucumber, cashews - 33g Fat, 30g CHO, 33g Protein
+ 1 multivitamin, 1 tsp. Fish oil, 2 digestive enzymes
Meal #5: 4 Grass-fed beef sticks w/spinach - 6g Fat, 28g Protein
Approximate Daily Values: 152g Fat, 182g CHO, 183g Protein
No comments:
Post a Comment