Sleep (night before): 1a - 7:45a
Programming:
11a
A. Back Squat -1RM
225x5 275x3 305x2 315x1 335x1 345x1 355x1 360x(f) - http://vimeo.com/67071585
***15lbs off of my High Bar PR, but was heavier then so. I hit 355 3 or so days ago also. Today was easier.
Rest 10 min
B. 1x AMRAP @ 315# @30X1
Total Reps: 6. Failed on 7th. Lost mid section.
^squats felt heavy today. Silly me on squatting heavy few days back, after not squatting tremendously heavy consistently since before opens.
^onward an upward. Pumped for day 1 to be here; and excited for this year.
C. 30 Muscle Ups - AFAP
Time: 3:05 - http://vimeo.com/67070056
***was unsure how to go into this. Did 16/5/2/2/2/2/1.
Felt like could have gone 20 straight but would have been dead so. Maybe shorter rest period to break 3 min. Idk. As usual though, it's dips that r tough part on the high reps on these; not so much the transition.
Rest 15
Max Ring Dips _. Got 32 Was dead. Had to beat Homsey :-)
7p:
Light Long Run. 2-3 miles.
+
20 min in Hot Tub + stretching.
Nutrition:
When waking up: 8a : Pro Strength, 2 pieces Dark Chocolate + beta alanine
9am - Pure SFH + Oats
Pre Workout: Bcaa's + Gatorade + Creatine + beta alanine
Wod @ 11
Post WoD: glutamine + oats + dextrose + SFH recovery + bcaa's
Lunch: 2:30p - steak tip salad + dirtys salt & vinegar chips
Snack: Starbucks (grande) Vanilla Bean w/ chip chips
Dinner: (following hot tub).
Tuna + mayo
W/ Meatballs on side
Before bed : Shot of Pure Strength
