Fitness-11/17

Tuesday WOD

Started out the day with a run and row un-timed and about 75% effort:

800m run=3:30ish
1000m row=3:45ish

From there, went after a 5 rounder of the following, un-timed and also at about 75% effort:

-5 x R/L single leg barbell RDL, 135#
-5 x R/L KB renegade row, 24kg
-5 x R/L KB single arm push press, 24kg
-10 x ring support knees to chest
-5 x TRX bent knee bridge
-5 x TRX leg curl
-5 x TRX straight leg bridge

Went through this one nice and paced, never stopping, but moving slow between exercises, again about 75% effort. Finished right around the 20minute mark. Topped off the workout with 3 max ring support holds, 1-2 minute breaks between efforts. A productive day at the gym, continuing with a recovery week in the cycle. A few more days of active rest work and then we'll ramp it back up.

Nutrition-11/17

Tuesday

sleep: 8 hours on the night

7:45am

-3 links isernio's extra lean chicken sausage

-3 hardboiled eggs

-3 oz. dried apricots

-large banana

-1 cup organic whole milk

-2g fish oil

-650mg Ca, 250iu vit d3

8am

-12 oz. coffee, black

12:45pm

-6 oz. chicken breast

-1/4 cup walnuts

-6 oz. carrots

-medium apple

-2g fish oil

4:30pm(post workout recovery)

-"recoverite"=48g CHO, 15g Pro, 4.5g glutamine

8:40pm

-4 oz. turkey breast

-3 oz. chicken breast

-1/4 cup walnuts

-3 oz. dried apricots

-large banana

-4g fish oil

-350mg Ca, 150iu vit d3

-100 oz. water on the day

Fitness-11/16-squat cleans, front squat, hspu

Monday WOD

I'm back on the blog and plan to buckle down and get back to staying up to date. Expect less detailed logs though as I've started to feel I'm spending way to much of my evening (and day for that matter) on the computer. So, I'll continue to log my fitness efforts but without as much explanation unless absolutely needed.

Today's work went as follows:

Squat Cleans

-5 x 145

-5 x 165

-5 x 185

Front Squats

-5 x 190

-8 x 215

The squat cleans were basically warm-up for the front squats. The front squats were light but the last set was for reps, aiming to stop 1reps short of failure. Failure is not the goal here, just close. Think 95%. Rep 8 at 215 was tough and it'd a been an absolute dog fight for me to rip off a 9th. So I racked it.

After did 3 rounds un-timed of:

-10 x r/l step ups, 24" box

-10 x hspu w/2-3 abmats

-10 x recline pull-ups

-10 x knee tucks

-run 200m

Finished the day with 5 max handstand holds with 1 min rest between efforts

Nutrition-11/16-I'm back on it

Monday

sleep: 6.5 hours on the night (but 9+ the night before)

8am

-1 lrg link isernio's extra lean chicken sausage

-large banana

-3 oz. dried apricots

-1/4 cup walnuts

-2g fish oil

-1 cup organic whole milk

9am

-double 16 oz. americano, black

12:15pm

-5 oz. turkey breast

-1/4 cup walnuts

-medium apple

-2g fish oil

3:50pm

-3 oz. turkey breast

-large banana

-1/4 cup walnuts

-2g fish oil

6pm(post workout recovery)

-"recoverite" 48g CHO, 15g Prot, 4.5g Glutamine

-4 oz. turkey breast

8pm

-4 oz. turkey breast

-1 link isernio's extra lean chicken sausage

-1 hardboiled egg

-12 oz. butter nut squash sauteed in 1 tbsn evoo

-1 cup organic whole milk

-1000mg ca, 400iu vit d3

-2g fish oil

10pm

-1 piece homemade pumpkin pie (roommate love)

-1 cup organic whole milk