A3. Workout prep
-light KB swings, Light Power cleans, 12" & 20" Box Jumps
B. "Wittman"
Seven rounds for time of:
15 KB Swings, 1.5 pood
15 Power cleans, 95#
15 Box jumps, 24" box
Time - 16:58
C. 2 Consecutive Muscle-ups OTM, 10:00
*A miss = 5 Burpees
missed 9 of 20 = 45 Burpees
D. 45 Burpees for time
Time - 1:48
Notes:
Quads are pretty sore today. Knees are doing good. Foam rolled for 10+ minutes early this morning and did some arm stretches on the green band. Workout was a lot tougher than I thought it would be. Lower back took a pounding. Really need to work on box jumps in a fatigued state.Tomorrow will be an active rest day and I'm going to try to swim. 5k on Saturday.
Nutrition:
18g BCAA's, 9-10g fish oil, 10,000 I.U. Vit. D, ZMA
*No caffeinated coffee today
Breakfast - 2 grassfed hotdogs, spring mix lettuce, 1/2 apple, fish oil
Lunch - BBQ: 7-8oz. pulled pork, cole slaw, tomato/cucumber/onion salad, iced tea, fish oil
Dinner - ~8-10oz. chicken thigh, Salad with mushrooms/carrots/olive oil/vinegar, 1 cup tomato soup, fish oil (done by 5:30pm)
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