Sleep was cut short last night...had to be up early. Slept ~7 hours and had some things to get done before hitting the box. Combined the Max Energy, Max Glucose and caffeine pre-wod.
TRAINING:
A. Overhead Squat Technique Work
B. Turkish Get Ups (TGU) - 1 heavy rep every minute for 10 minutes; Alternate reps each arm
C. Bench Press @20X1 - 65% 1RM; 6 sets of 3 reps; rest 1 minute between sets
D. 75 GHD Sit Ups - As few sets as possible
RESULTS:
A. Worked up to 175# x3 reps in 10 minutes
B. Used 2 pood KB (70#) all reps
C. Used 180# all sets
D. Completed in 3 total sets - 40 reps, 20, 15 (took exactly 4 minutes)
OHS started out real light (65#) but I wanted to test myself a little bit here to see where I was at...was going to stop at 155# x3 but it felt really easy so I wanted to see what 175# x3 felt like - very happy with how it felt and solid form. TGU w/2 pood was pretty rough but forced me to be perfect with the reps to avoid losing control of the weight - really good programming here Ant....Bench press felt fast and strong, focused on slow descent and explosion off chest. 75 GHD Sit ups went extremely well, completed in 3 sets w/first set of 40 unbroken, was surprised how long it took to get tired on this first set - in my head I was hoping for 30 reps here so happy with 40...please keep the GHDs coming frequently. Great cycle of training Anthony, looking forward to the next one starting Wednesday.
NUTRITION:
Post-Wod Meal #1 (Immediately following wod): Liquid Shake w/50g CHO, 50g Protein, 4.5g L-Glutamine
+ BCAA+L-Glutamine Mix
Post-Wod Meal #2 (2 hours post-wod): Small sweet potato, 4 oz. steak, cashews - 20g Fat, 35g CHO, 35g Protein
+ 1 multivitamin, 1 Glucosamine & Chondritin, 2 digestive enzymes, 2 tsp fish oil
1 serving Max Fibre, 1 Serving Max Liver (3 hours post-wod)
Meal #3: Paleokit, 1 apple - 6g Fat, 36g CHO, 14g Protein
Meal #4: LARABAR, Liquid Protein Shot - 11g Fat, 28g CHO, 30g Protein
Meal #5: 4 slices bacon, 3 eggs - 22g Fat, 24g Protein
+ 2 digestive enzymes
Snack: PaleoKrunch, pistachios, cashews - 41g Fat, 30g CHO, 18g Protein
Snack: 1 scoop protein w/10 oz. goats milk - 10g Fat, 15g CHO, 34g Protein
Approximate Daily Values: 120g Fat, 194g CHO, 205g Protein
Day off on Tuesday, back at it with a tester (I believe) on Wednesday....Thanks for the great programming Coach.
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