Sleep night prior : 2:30a - 9:30a
Programming:
4:30p
A. Front Squat 4x4 @33X0
165-185-205 - warmup
215-225-235-245x3. Failed on 4th
B. SqT Clean Cluster 1.1.1 x 3 rest :10, rest 2 min
225-235-245 failed on 2nd.
^ legs were dead from above squats.
**wasnt focused so much on # with these as I was working my arm bend. Trying to eliminate as biceps are feeling it. Thinkin so much, cleans were. ; but, did make some lead way on the arm bend.
7:30p
AFAP
20 Thrusters (115)
10 muscle ups
15 thrusters (135)
10 muscle ups
10 thrusters (155)
10 muscle ups
Time : 12:25
*** not happy with this. Muscle ups, rings were soaked. Almost went through tweaked shoulder a bit. Was achy since but also no grip. Lesson leaned. Chalk up the fn rings. Coul have got a lot faster. But yes, thrusters got shitty for sure.
****no video either because class was going knocked iPad off box. Recorded the floor. Dammit!
Did 20/10 unbroken. Then 135 I did, 4/4/3/2/2. Then was breaking muscle ups also being so slippery.
155 thruster , did 3/2 few singles an finished with a double. Last set of Mu was like 3/2/2/1 (fell through) / 2. CHALK RINGS PRIOR!!!
Nutrition:
First meal: 11a. Eggs, cranberry juice with beta alanine + dark chocolate
Snack: builder bar + coffee
Lunch: Tuna on wheat with pickles and provolone cheese
Pre workout. Cytoblast + bcaa's + HMB
Post wod. Sfh Pure + bcaa's + glutamine
Pre wod : half builder bar
Post wod: Sfh recovery + oats + bcaa's + glutamine.
Dinner : 10p. Grass fed beef and rice. With salad.
Pre Bed : small amount of cranberry juice with HMB + piece of dark chocolate and some macadamia nuts
