Wed: 5/6/15, Str End (lower)

Goal: Strength Endurance (lower)

Early AM: 

Quiet time 

Then: recharge 

Cold shower 

Joint mobility and stretching 

Foundation drills 

In the PM: (WOD 1, Str End)

Brief joint mobility 

Fire hydrants 

Then: 

Back squat: 

10 x bar

5 x 135

3 x 185

Then: 

3 x 6 @ 225#

Then: 

1 x 10 @ 185# (w/ 4 count negative)

Then: 

1 x 100 @ 135#, 

100 air squat penalty every time bar is racked.

(Finished all 100 unbroken)

Then: cool down 

100 x air squats 

Light stretching 

Foam roll x 10 min 

Then: later (WOD 2, recovery)

40 min walk at varrying paces 

Then: 

Long cold shower 

Sleep: 7 hours, 30 min

Weight: 205#

Nutrition: 

AM: 

- 4 cups of coffee 

Snack: 

- handful of chips 

Lunch: 

- 1/2lb pulled chicken w/ bbq sauce

- 1 cup oatmeal 

- water 

Pre-workout: 

- 1/2 turkey sandwich

- a bunch of water 

Post workout: 

- 1 cup grapenuts 

- 1 cup whole milk 

- 1/2 cup mixed berries 

- 8oz sprite 

- 1 cup coffee w/ cream

Dinner: 

- 1/2lb organic pork chop

- 2 cups cooked cous cous 

- 3 biscuits 

Totals: 

- cals: 3670

- prot: 196g

- carb: 349g

- 121g

Notes: 

Tough workout today. I finished the 100 back squats challenge unbroken which I was encouraged with. Top level strength is pretty poor but strength endurance for lower body isn't terrible. Legs will be very sore tomorrow.