Sleep: 830p-530a
Fasted other than maxFiber & coffee w/cream this moring.
7am
21-15-9 Thrusters/pull-ups 3:14 (improved from 4:33 on Jan 1, 2012)
Rest 20 min
3RFT 10 G2O @ 65lbs, 200m shuttle run 50m there & back twice 4:39
Rest 20min
15-12-9
Power clean 95#/burpees 3:30
All three workouts UB except for the set of 15 pull-ups I went 10 & 5.
1 scoop Refuel & 2 scoops goat protein @ 8;45
Coach 830-10
11a
A. weighted bar dip @ 20x1; 2-3 x 3 Rest 3 min. 25x3, 35x3, 45x1
B. Front squat @ 30x1; 3-4 x 4, 4x135, 145, 150, 155, 160x3
C. AMRAP 10 min: 400m run, 15 push-press @ 75lbs. 3 Rnds + 400m in 10:05.
Paced runs too much. Push-press UB & smooth. Wasn’t sure how it was going to feel, but push-press felt good.
Ate 3 squares of dark chocolate & coconut in b/w my front squats & then started the workout less than 10 minutes later. Got an upper R quadrant cramp last few minutes so not sure if that was chocolate related or something else. Otherwise feeling good & recovered quickly.
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