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Monday, May 11, 2015

Mon: 5/11/15, Str/End Upper

Emphasis: Str/End Upper, structural work

In the PM:
WOD 1: 
Emphasis: Str/end 
1h press: 
5 x 10/10 @ 45# kb

Then: 
1h bent over row: 
5 x 20/20 @ 45# kb

Then: 
10 x front plate raise @ 10#
10 x lateral plate raise @ 10#
10 x bent over fly @ 10#
- 3 rounds, no rest between rounds 

Then: 
Max poundstone curls @ bar
Max band tricep extensions 
- 3 rounds 

Then: later 
WOD 2
Emphasis: Structural P/E (breathing)
10/10 x 1h swing @ 45#
10/10 x 1h clean 
10 x perfect pushup 
- 3 rounds (5:50)

Then: cool down
Hot bath 
Cold shower 

Sleep: 7 hours
Weight: 206#
Nutrition:
AM:
- small bit of cornbread
- 3 cups of coffee
Lunch:
- 1/2lb shredded chicken w/ bbq sauce
- 2 cups berries
- 4 servings of chips (poor choice, lack of discipline)
Dinner: 
- Mac and cheese
- 1/2 beer 
Totals: 
- cals: 2302
- prot: 94g
- carb: 283g
- fat: 75g

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