Monday, 06032013

Sleep Night Prior: 11:30-8a

Programming:

A. 1RM - Front Squat

225-255-275-295 (was easiest ever felt)- went 305 and failed! Wtf. Back!  Still sore from last week.  My max ever was 315#. Was little heavier and squatting a lot. Front squat needs most improvement.

B. C2B - 1x AMRAP - 43 reps. Hands tore, adjusted grip, but only scrape out few more reps.
C2B - 1x AMRAP -43 reps from Brandon Petersen on Vimeo.

C. 10.8.6.4.2 

Front Squats (225-from floor)

Muscle Ups

Time: 12:35
*forearms were still pumped from the c2b...def felt grip on MU
10.8.6.4.2 FS/MU from Brandon Petersen on Vimeo.

^ was touch. Got all Muscle Unbroken other than last cause slipped through rings an almost died lol. But realistically all mu unbroken. 

Front Squats I went (10) (6,2) (4,2) (4) (2)

Rested quite in between felt had to.

Again, leg endurance sucking, this wod was hard. 

Nutrition:

Breakfast: 8:30a - eggs, bacon, strawberries and OJ w/ Creatine & beta alanine 

Snack: cliff builder bar

Pre wod:  Cytoblast + Creatine + bcaa's 

Post wod: Sfh recovery + oats + bcaa's + glutamine 

Lunch: tuna wrap w/ provolone and pickles. + dirty chips 

Snack: honey roasted cashews 

Dinner: 11p. Tuna w/ mayo and pickles. 

Snack: 1am. - burger with cheese an bacon 

Warmup - General

WOD1: Strength
DB Rows (seated on bench, bent over)
5 Sets of 8-10 Reps, worked up to 70# DB's

Ran class. . .
Following Class

WOD2:  5 Rounds
15 C2B Pullups
Max Handstand Holds
* Rest 30 seconds between rounds
Total Time: 1:40 / 1:40 / 2:10 / 2:02 / 1:32
HS Hold :   1:11 / :35  /  :40  /  :24   /  :24

Cash Out:
3 Sets of T2B
10 Reps, strict