Thurs, 082213

Sleep night prior: 2a - 8a

^ not great night. Tossed turned. 

Morning weight : 175

Programming:

A.  FS @ 70% of 1 RM; 2 reps rest 60 seconds x 10 sets

rest 10 min

082213 - FS EMOM x 2 reps x 10 min @215 from Brandon Petersen on Vimeo.

Last set is below. something stopped on video   might have missed a set or two, unsure when it shut off above. 

IMG 0675[1] from Brandon Petersen on Vimeo.

B.  Clean; every 60 seconds do 1 rep starting @ 185# and increase by 20# until max

rest 10 min

082213 SqT CLean Ladder EMOM from Brandon Petersen on Vimeo.

C.  6 minute am rap of 1-3 unbroken thruster ladder @ 135#   - Score = 39 reps 

rest 10 min   

082213 Thruster AMRAP 6 1-2-3 ladder from Brandon Petersen on Vimeo.

D.

12 minutes on the clock

2K row

amrap double unders

*if you row a 7 minute or less 2K start automatically @ 50 reps

Score: 2k Row was 7:37...i was dying...then completed approx 213 double unders. was kinda lazy. took like 45 second break, back was ON FIRE. then started double unders. def was tired at this point. bit lazy though it seemed. Was kinda disappointed.

Nutrition:

Breakfast : didnt eat Til 9:30 ish.  Eggs + peanut butter on English muffin & OJ

Pre : 1130-12 ish. black coffee + SFH endurance coconut.  + FFF right before and in between wods 

Post: 3:30p SFH recovery + bcaas + oats + blonyx 

Lunch: 445p -  tuna + mayo + pickles + real sweet potato chips + apple 

9:30 dinner - chipotle. Brown rice + steak   & chicken  + hot sauce and lettuce

1p - small amount of ice cream and some Peanut Butter