Sunday, June12th, 2011

Slept about 6 hours last night...not too bad considering the last few nights of 3-5 hours/night.  Straight to the box in fasted state...1 serving Max Energy, 1 serving Max Glucose, caffeine

TRAINING:
A. 1 Muscle-Up + 5 Ring Dips x2; rest 1 minute x5; Rings at Games Height (must jump off ground to reach rings)
B1. Back Extensions x20 reps; rest 10 seconds
B2. Double Unders - 35 Unbroken; rest 2 minutes x5
C. KBS - Light and Fast x30; Rest 90 seconds x3

RESULTS:
A. Completed as prescribed - all ring dips strict
B1. Completed
B2. UB, UB, UB*, UB, UB*
C. All sets completed UB w/40# KB

Jumped to grab ring for muscle ups so used regular grip (no false grip), then did the 5 ring dips strict before doing second muscle up and then second set of 5 ring dips strict - stayed on rings entire time, didn't come off between progressions...B1/B2 was mentally challenging - completed first two sets UB with no misses on double unders, 3rd set I tripped up on the 18th rep so I started over and completed UB, 4th set UB and 5th set I tripped up on the 25th rep so I started over and completed UB (Did a total of 218 double unders).  KBS felt really light and fast, tried to keep KB close to chest and violent hips opening to keep any strain off shoulders due to high rep scheme....felt good. 

On another note....Tom T. got his first Muscle Up today and was stringing his double unders together at 10-15 straight....all the hard work is paying off quickly and I'm guessing we have another competitor in the making.

NUTRITION:
Post-Wod Meal #1 (Immediately following Wod):  Liquid Shake w/75g CHO, 50g Protein, 4.5g L-Glutamine
+BCAA + L-Glutamine Mix

Post-Wod Meal #2 (1 hour post-wod):  12 oz. coconut water, Liquid Protein Shot - 15g CHO, 25g Protein

1 serving Max Fibre (2 hours post-wod)

Meal #3:  Tuna w/canola oil mayo & celery, cashews, dried cranberries - 10g Fat, 30g CHO, 35g Protein
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 2 digestive enzymes

Meal #4:  Boneless spare ribs, chicken teriyaki - 40g Fat, 40g CHO, 40g Protein
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 2 digestive enzymes

Meal #5:  1/2 scoop protein w/8 oz. goat's milk, 4 slices bacon - 17g Fat, 11g CHO, 28g Protein

Approximate Daily Values: 67g Fat, 171g CHO, 178g Protein