Ready to get back at it after a rest day yesterday...worked a different schedule today, so worked out later in the evening...definitely a different feel and I like getting it done in the morning but no other choice today. Nutrition and timing certainly different...sleep was good last night ~7 hours, but working prior to training took a toll on me.
TRAINING:
A. Dumbbell Step Up @3011; 8-10 reps; rest 1 minute between legs x4
B. Pistols - Singles and Doubles - Alternate Legs; work for 7 minutes
C. GHD Sit Ups - 4 sets of 25 unbroken reps For Time
RESULTS:
A. 35# DB/Hand x10, 45# DB/Hand x10, 55# DB/Hand x8, 55# DB/Hand x8
B. Completed
C. 8:10
Dumbbell Step Ups with a 3 second lower was rough but tried to keep weights challenging and succeeded with that - grip was the worst part for sure...Pistols are definintely great for a single-leg day such as today, they have gotten much better and I feel they are def beneficial to balance and agility. I did these in my innovate shoes, which changed things completely. Doing them in Oly lifting shoes has gotten pretty easy for me, doing them in regular shoes not so much...GHDs were brutal but felt really strong, I made sure to rest enough each time so I could go Unbroken....again I didn't start to really feel tired til towards the end, and at that point I was able to just fight through it - keep em comin Coach! Well that concludes this session of training, so I'm taking a few days off to relax and play some hockey!!!! Back at it on Saturday - look forward to the new programming Ant, thanks again its been great.
NUTRITION:
1 serving Max Energy, 1 serving Max Glucose upon waking up
Breakfast: 1 scoop protein w/12 oz. goat's milk, 4 slices bacon - 40g Protein, 14g Fat, 14g CHO
+ 1 multivitamin, 1 Glucosamine & Chondroitin, 1 tsp fish oil
Snack: 5 oz. rotisserie chicken, grapes, cashews - 40g Protein, 30g CHO, 20g Fat
Lunch: - Roast Beef w/mixed nuts, apple - 30g Fat, 15g CHO, 35g Protein
+2 digestive enzymes, 1 multivitamin, 1 Glucosamine & Chondroitin
Pre-Wod Snack: Liquid Protein Shot, LARABAR - 11g Fat, 28g CHO, 30g Protein
Post-Wod Meal #1 (immediately following wod): Liquid Shake w/50g CHO, 50g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-wod): Small sweet potato, lean chicken breast - 25g CHO, 30g Protein
+ 1 tsp fish oil
Approximate Daily Values: 85g Fat, 165g CHO, 225g Protein
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