Slept well last night (~ 9 hours) after waking up at 0530 Wednesday morning....took 1 serving Max Energy, 1 serving Max Glucose and straight to the box in a fasted state.
TRAINING:
A. Work up quickly to a tough 5-rep Deadlift
B. Clean Pulls @ 115% of 1RM Clean; 5 sets of 3; Rest 3 minutes between sets
C. KBS - 20 reps; Heavy; rest 90 seconds x3
D. As many 1-5 strict pull-up ladders as possible in 10 minutes
RESULTS:
A. Worked up to a single set of 5 @350# in total of 7 minutes from empty bar
B. Used 260# for all sets
C. Used 79# KB for all sets, all Unbroken
D. Completed 5 full ladders +1+1 = 77 total reps
Well my legs were a bit tired from yesterday's "double" training I ended up doing back-to-back...Wasn't expecting to run after yesterday's wod. Still, happy with the 5-reps @350# in 7 minutes, my legs responded well and I'm thinking the CNS response was good. Focused on the initial pull off the ground on the heavy clean pulls - using 115% of my 1RM meant that the initial pull was the focus. Although it felt extremely heavy, clean pulls and snatch pulls are two of my favorite foundational movements that I truly believe help a lot....the heavy KBS went well, the last set got quite tough with only 90 seconds of rest between sets but remained Unbroken, good mental test and good practice keeping breathing under control. Strict ladder pull-ups got rough quickly and my hands got destroyed but still very happy looking back and seeing I completed 77 strict in 10 minutes..I'll take it....
NUTRITION:
Post-Wod Meal #1 (immediately following wod): Liquid shake with 70g CHO, 35g Protein, 4.5g L-Glutamine
+ BCAA + L-Glutamine mix
Post-Wod Meal #2 (1-hour post-wod): Smalle sweet potato, 5 oz. lean chicken breast - 35g CHO, 35g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 2 tsp. fish oil
1 Serving Max Fibre (2 hours post-wod)
Meal #3: NY Sirloin steak, cauliflower, grapes, pistachios - 30g Fat, 30g CHO, 35g Protein
+ 2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chondritin
Meal #4: Coconut Paleokit - 6g Fat, 18g CHO, 14g Protein
Meal #5: Liquid Protein shot, almonds, cashews - 27g Fat, 15g CHO, 36g Protein
Snack: LARABAR - 11g Fat, 28g CHO, 4g Protein
Snack: Protein shake w/Goat's Milk - 7g Fat, 12g CHO, 32g Protein
Snack: 3 slices bacon - 7.5g Fat, 6g Protein
Approximate Daily Values: 98g Fat, 208g CHO, 200g Protein
Well, I tried goat's Milk for the first time today after months of antagonizing from Anthony (I have always hated regular milk and had no desire to try this)...I figured it could be a healthier way of trying to add a little added weight without compromising nutrition, and surprisingly it wasn't quite as horrible as I thought..a little thicker than normal milk but mixed well with chocolate protein...give it a shot.
No comments:
Post a Comment