Monday, July 10, 2011: Week 3, Workout 11

10:00AM

Warmup:
3:00 row, easy/mobility
Burgener warmup

Strength:
A. Back Squat (HB) - 83%x3x5
-261.5
B. Snatch Deadlift - 113%x3x3
210 (+5 from last week)
C. Push Press - 76%x5x5
-163

Secondary:
3 sets of:
A1. Chinups x 8, 1:00 rest
A2. GHD Situps x 20, 2:00 rest
-triggerpoint mobility during rest periods

Daily Report:

• Body: good
• Sleep: 10hrs, quality
• Nutrition: strict, PreWO: 6g BCAA - PWO: 6g BCAA, 2g Glutamine, 2g MSM - sweet potato, chicken, onion, cauliflower mixture. Had chicken fried steak, mashed potatoes, green beans, and a Shiner for dinner. Delicious! Haven't eaten that in a long time.
  
• Notes: Everything went well, good day of training.