2x Tuesday

Tuesday Diet:
5:20a: protein shake
7:00a: shake--coconut milk, whey protein
8:15a: bag of jerky, handful of nuts, coffee
10:30a: muscle milk, coffee
12:30p: Whole Foods--pork and beef stew, cauliflower, mixed veggies
2:30p: Think Thin protein bar
5:30p: pulled chicken from Whole Foods
9:00p: 1/2 lb ground beef, broccoli slaw

Tuesday AM Workout, 5:45a @ Fitness Formula:

Back Squat 5-5-5-5

Warmup Sets: #45x10, 95x5, 115x5, 135x3, 155x3, 185x2
Work Sets: #205x5, #225x5, #245x5, #255x5

Felt pretty good after #245 so went for one more set. Usually feel sluggish when I go heavy so early in the morning, but legs had some pop today.

Workout:
30-20-10 for time of.
Wall balls (#20, no medicine ball so subbed #45 barbell thruster)
Kettlebell Swing (2 pood, no kettlebell so subbed #75 dumbbell)
Double unders

Metcon, Rx'd, "Air Force" Style: 9:49

Threw in a twist and did this like the Air Force workout, with 4 burpees at the top of each minute until completion of the workout. Definitely made it tougher, as I had to catch my breath a number of times. My hamstrings and lower back were still a little tight from all of the deadlifts on Saturday, so spent the most time on the KB swings.

Thrusters: 30, 10-10 (had to break for burpees, 10
KBS: 15-15, don't remember, 10
Double Unders: pretty much unbroken

Tuesday PM Workout, 7:45p @ Fitness Formula:

CF Endurance from Coach Mike and Coach Erin:
C2, 8 x 2:00 on / 1:00 off

531-523-525-522-516-513-511-531

Fought off the fatigue in the legs and made it through. Starting to think I should just pull at a faster stroke rate, as cardio isn’t a problem.

Good workouts today, legs and lower back pretty tired. Resting up tonight, hopefully heading to the box tomorrow evening.