AM
big warm up: foam roll - 8 min row - DROM - 4rd x 5 rep ghd, be, hrpu, v-up, lunge, strict chin, strict rd - specific warmup, few reps each with transitions - then . . .
for time:
21 HSPU set of 5 then 16 singles
100 DU's
15 T2B
15 HSPU 3-2-2-singles
100 DU's
15 T2B
9 HSPU singles
100 DU's
15 T2B
time 12:29
+
AD 15 min @ Z1 cool down
PM
big warm up: foam roll - banded ankle ROM - 5 min row - kb warm up + lunges, air squats (**don't think i was turned-on enough to be moving quickly as i needed to, based on improvement across KBS and WB sets), then . . .
4 rds, rest walk 120 b/w:
60 sec amrap kbs - 1.5 pd reps: 29-31-32-33
rest 60 sec
60 sec row cals cals: 24-24-24-24
rest 60 sec
60 sec WB - 14# to 10ft reps: 28-29-29-30
rest 60 sec
60 sec run @ 90% hard to gauge distance
rest 60 sec
PM
big warm up: foam roll - banded ankle ROM - 5 min row - kb warm up + lunges, air squats (**don't think i was turned-on enough to be moving quickly as i needed to, based on improvement across KBS and WB sets), then . . .
4 rds, rest walk 120 b/w:
60 sec amrap kbs - 1.5 pd reps: 29-31-32-33
rest 60 sec
60 sec row cals cals: 24-24-24-24
rest 60 sec
60 sec WB - 14# to 10ft reps: 28-29-29-30
rest 60 sec
60 sec run @ 90% hard to gauge distance
rest 60 sec
food log:
7a 2 egg, 1 sl bacon, blk coffee
11a lara bar, 1 c turkey-rice-veg soup
12p pre-aminos, post PWO shake (recoverite + SFH whey)
2p small sandwich: turkey on gf bread with cran-mayo
430p 4oz blk coffee
6p aminos and PWO shake
8p 2 chicken thighs with big portion of potato/kale/carrot/peas
9p 6oz almond milk, small piece dark chocolate
Tues 5-13-2014 off
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