11:30am--
5 min. SMR, mobility, dynamic
1. General warmup: 10min easy erg
2. PT: Glute/VMO 2x20 (bridges, stork, step up to 10# plate, v-climb)
3. Specific warmup: none
4. WORKOUT:
IWT (Interval Weight Training)
1. General warmup: 10min easy erg
2. PT: Glute/VMO 2x20 (bridges, stork, step up to 10# plate, v-climb)
3. Specific warmup: none
4. WORKOUT:
IWT (Interval Weight Training)
2 min. V-Climb (avg. pace 130ft/min) (265ft, 260, 266)
10x Hang Snatch@50% (45#ish... went a tad heavier)
3' rest, 3x
5' rest
2 min. Erg (2k + 12sec... 2:02 pace) (495m, 497, 499)
10x Deadlift 60% (175#)
3' rest, 3x
10x Hang Snatch@50% (45#ish... went a tad heavier)
3' rest, 3x
5' rest
2 min. Erg (2k + 12sec... 2:02 pace) (495m, 497, 499)
10x Deadlift 60% (175#)
3' rest, 3x
5' rest, then...
3x6
HSPU (kip to 1 ab mat)... I got 3 in a row on my last set... I actually pushed. Imagine that!
Rope climb
GH rise
goblet Squat @ 53#
6. Cool Down: 10 min. easy erg
3x6
HSPU (kip to 1 ab mat)... I got 3 in a row on my last set... I actually pushed. Imagine that!
Rope climb
GH rise
goblet Squat @ 53#
6. Cool Down: 10 min. easy erg
Today felt hard. I woke up grumpy this morning. This doesn't happen too often, and I hate when it does. I didn't really want to work out, but I pulled it together... faked it 'til I made it. I still pushed hard, knowing that the rest of this week is going to be lighter with NLI on Saturday and if Steve was here, he wouldn't have anything less. Still, way better when you're here coach!
I probably won't blog what I eat every day, but I'm sure I'll share a recipe or food log from time to time. However, today has been pretty typical for a weekday, so I'll post the days eats thus far:
Pre-breakfast: a couple spoonfuls of almond butter (the flax one from TJ's... my favorite!), 1 cup of coffee w/ almond milk
Breakfast: 2 fried eggs w/ 1/2 avocado and ham
Post workout: recovery drink (this one tastes like orange creamsicle... quite tasty :)
Lunch: tuna (I make it with olive oil, green olives, red onion, and lemon juice), 1/2 avocado, and strawberries.
Snack: 1pc. almond meal crusted chicken (I actually paid Ben to make this for me. I'm sure its super easy, but I'm convinced he does it better. Way worth it... thanks Ben!)
For dinner, I'm planning to make some sort of chicken fajita salad thing because I have a Costco rotisserie chicken in the fridge... but we'll see.
Yay for pushing on HSPU! What a revelation! Im just mad i didn't think to tell you that when i was cueing you, ha! Man, your food log makes you a clean machine, I cannot say Im that disciplined...
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