Friday: Back to Work

Rest day Thursday, which definitely helped on Friday:

Light AM workout, 6:00a @ Bally's:

500m row (2:00)
0.5 mi run (7:00/mi)

3x10 Toes to Bar

1 mi run (7:00/mi)

Did some stretching, then 3 sets max consecutive double unders:

1) ~80s
2) 114 (PR by 4)
3) 60

PM Workout, 6:30p CFC:

Back Squat: 5-5-5+
155-175-200(20)

Got my weightlifting shoes today, squats felt great. May have had a few left in the tank there.

Metcon:
500 m row (sandwich)
10-8-6-4-2, power snatch - thrusters (thought I was using #95, but actually had #90)
500 m row

Time: 9:39

First row was around 2:00, last around 1:50. Goofed up and ended up using #5 more pounds on one side of the bar than the other side, didn't notice until Geoff came up and told me after the workout. Great push from Emmitt during the workout--tough but solid. Wasn't unbroken, but tried to keep rests quick.


Food Log:
5:30a: 1 sc whey, H20
7:00a: smoothie--skim milk, 1 sc whey, 1 sc casein
8:30a: p'belly sandwich--ham and mushrooms, no bread, (they forgot the egg!)
11:00a: 3 eggs (whole, scrambled, 1 chicken sausage
1:00p: freshii salad
2:30p: jerky, nuts
4:30p: dried fruit, nuts
5:00p: muscle milk
7:30p: shake--1 sc whey, 1 sc casein, H2O
9:30p: chipotle salad w/ steak and guac
10:30p: smoothie--skim milk, 1 sc whey

Great team workout this morning, heading back to the box in a little to eat some food and hopefully get in another workout today.