Sleep was really good last night, much needed ~10 hours. Had some work to get done before hitting the gym, so had a pre-wod meal then went to the box about 2.5 hours later.
TRAINING (Energy Systems):
A1. Clean Grip Deadlift - 10 reps touch & go @275#; No rest
A2. Handstand Push Ups - 10 reps @ regional standards; rest 3 minutes x5
B1. KBS-2pd; 15 reps; No rest
B2. Toes to Rings - 15 reps; rest 3 minutes x4
RESULTS:
A1/A2. 40 seconds, 38 seconds, 45 seconds, 50 seconds, 54 seconds
B1/B2. 1:00, 1:03, 1:04, 1:05
Clean Grip DL/HSPU couplet went well...grip was determining factor in time increase here. Clean grip started to slip at round 3, so rounds 3,4,5 were broken up into two sets after first two sets were unbroken. Hook grip hurt like hell and regular grip at that weight doing touch and go was rough...HSPU all Unbroken and easy. KBS/Toes to Ring Couplet went well too...All sets Unbroken, grip started to slip on toes to ring but got it done unbroken. Great day of energy system work, all movements felt solid.
NUTRITION:
Pre-Wod Meal: (2.5 hours pre-training): 2 hard boiled eggs, 4 slices low-sodium bacon, grapes - 18g Fat, 20g Protein, 20g CHO
+2 multivitamins, 1 Glucosamine & Chondroitin, 1 tsp fish oil + 1 serving Max Energy, 1 serving Max Glucose
Snack (1.5 hr pre-wod): LARABAR - 11g Fat, 28g CHO, 4g Protein
Post-Wod Meal #1 (immediately following training): Liquid Shake w/100g CHO, 50g Protein, 5g L-Glutamine
+BCAA + L-Glutamine Mix
Post-Wod Meal #2 (1 hour post-training): Sweet potato, applesauce, cinnamon, protein powder, L-Glutamine Mixture - 40g CHO, 55g Protein, 5g L-Glutamine
+2 multivitamins
1 serving Max Fibre (2 hours post-training)
Meal #3: 5 oz. chicken, strawberries, pineapple, macademia nuts, cashews - 40g Fat, 40g CHO, 40g Protein
+ 2 Multivitamins, 1 Glucosamine & Chondroitin, 2 digestive enzymes, 1 tsp fish oil
Snack: 12 oz. goats milk w/1 scoop protein - 10.5g Fat, 10g CHO, 30g Protein
+ 2 multivitamins
Approximate Daily Values: 90.5g Fat, 240g CHO, 200g Protein
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