Sleep was back to average last night, meaning about 6 hours of less-than-good sleep....had some things to get done prior to training, so had small snack prior and hit the box for my session.
TRAINING: 30 minute AMRAP @70%:
-AirDyne - 10 calories
-KBS - 1.5pd (53#) x15
-Russian Step Ups x 16 total steps
-1 Rope Climb
RESULTS:
10 Full Rounds
I moved through this one at a really good pace, never getting out of control, just tried to stay at 70% and work the full 30 minutes. Coach Anthony was there to heckle me about my vacation eating habits and how much it must have sucked doing this wod after all the pizza I ate during my break haha....on a serious note, we did talk about how important learning about how to utilize certain energy systems for certain training - I used to hate these longer wods but I actually really enjoy them now that I've learned how to attack them....It's a learning process but one I'm feeling more comfortable with everyday with the help of Anthony.
NUTRITION:
Pre-Training Snack: 10oz goats milk, BCAA+L-Glutamine Mix - 8g Fat, 14g CHO, 10g Protein
+ 1 serving Max Energy, 1 serving Max Glucose, caffeine
1 serving Max Liver
Post-Training Meal #1(immediately following): Liquid Shake w/40g Protein, 100g CHO, 5g L-Glutamine
Post-Training Meal #2 (1 hour post): sweet potato, applesauce, protein powder, L-Glutamine Mix - 40g CHO, 60g Protein, 5g L-Glutamine
1 serving Max Fibre
Meal #3: Protein bar - 9g Fat, 26g CHO, 20g Protein
+ 1 Glucosamine & Chondroitin, 3 multivitamins
Snack: 16oz regular chocolate milk - 16g Fat, 16g Protein, 54g CHO
Meal #4: Liquid Protein shot, LARABAR, pistachios, apple - 50g Protein, 25g Fat, 53g CHO
+2 digestive enzymes, 1 Glucosamine & Chondroitin
1 serving BCAA + L-Glutamine Mix prior to bed
APPROXIMATE DAILY VALUES: 57g Fat, 285g CHO, 200g Protein
Carb intake was high today but that was based on the training...a 30-min AMRAP in the "sweat box" called for some heavy recovery efforts..rest day tomorrow before some heavy front squats Saturday.
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