Thur: 5/7/15, Str/end (upper), recovery

Daily goal: Str end (upper), recovery 

Early AM: 

Emphasis: Spiritual, Recharge 

Quiet time (30 min)

Then: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

WOD 1

Emphasis: Str End (upper)

20 x band pullaparts 

10 x band dislocates

20 x band hammer curls 

20 x band tricep extensions 

- 3 rounds 

Then: 

10 x front shoulder raises

10 x lateral shoulder raises

10 x bent over flys 

10 x cuban press 

1 min rest 

- 3 rounds @ 2 x 10# plates 

Then: 

Dbl kb press 

10 x 5 @ 2 x 45# kbs 

- 45-60 sex rest between sets 

Then: 

25 x perfect pull-ups

- Pause at bottom and top

- Done in sets of 1-4

Then: 

5 x 10 perfect pushups 

- 30 sec rest between sets 

- Chest to deck, 1 sec pause at top

Then: cool down 

Max reps x poundstone curls 

Max reps x tricep push downs 

- 3 rounds 

Later: 

WOD 2 

Emphasis: Recovery 

25 min run @ easy pace in the rain

Then: 

Douse 3 x 5 gallons 

Joint mobility (extended)

Foundation drills 

- all done outside in the rain

Notes: 

- kb presses were tougher than normal due to pre-fatigue from band work and shoulder work. Recovery work was done outside in the rain and was much needed. Legs are pretty sore from yesterday. Body feels good overall though, I think mostly due to improved and tracked nutrition. 

Sleep: 

- 7 hours, 30 min 

Weight:

- 205#

Nutrition: 

AM: 

- 2 x large coffee w/ cream
- 1 mozzarella cheese stick
Lunch:
- 1/2lb pulled chicken w/ bbq sauce
- 1 cup cooked brown rice
- 1 cup mixed berries
- 1/4 cup raisons
- 1 protein shake 

Post workout: 

- 1 cup coffee w/ cream

- protein shake