AM body weight: 179
Body condition upon waking:
Feeling ok. Right from being useless past weekend. But ready to get after it and back from the de load week.
Programming:
AM
A. Back Squat @ 90% x 1 x 2, 95% x 1
150 x 1 x 2 reps , 155 x 1 rep, 160 x 1 x 3 reps.
B. Clean ; 80% x 1 x 4
110 x 1 x 4
C. FS @ 75% x 3 x 4
110 x 3 x 4
D. Pendlay row x 5 x 3 sets
Completed
PM
5 rounds @ 90%
500m row
20 CtB pull ups
20 wall balls, 20#
20 kb swing @ 55#
80 double unders
rest 5 minutes bt. rounds
Times:
5:20 - all UB
7:18 - all UB but DU, died here.
7:23 - all UB but DU, arms grip wind
7:42 - all UB, tore bad on c2b so rest was longer to KB. DU sucked blood slipping rope out of hands.
Skipped rd 5 with hand.
Nutrition:
Breakfast: eggs + ORange juice with blonyx + wheat bagel little cream cheese
Pre wod: amino energy with blonyx
Post wod: 2 scoops ultra gen
Snack: kalio kookie
Pre wod : little bit more amino
Post: ultra gen
Early dinner:steak too Caesar wrap
Snack: kill cliff
Dinner: steak tips + mash potatoes
Pre bed: A3 + O3 + 1/2 shot pro strength
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