Tuesday Workout, 5:45a @ FFC:
Front Squat, 2 reps on the minute for 10 minutes @ 82% of 1RM (#205 off of #250)
Felt solid, depth was good. Did 5x3 @ #205 last week, so may have been able to do a little more. Last three sets got tough but no sticking points. Goal over the next 6 months is to get this up to #275-300 and my back squat over #330 or so.
Metcon (did CFC's Wednesday Workout):
9-15-21
Kettlebell Swings (Heavy, 2 pood = #70 lb, used a #75 dumbbell)
Burpees
Time: 4:01
Got this unbroken--tough mental workout. Tried to go a fast as possible but had to catch my breath before picking up the dumbbell for the swings. Subbing the dumbbell for the kettlebell was awkward, but made it work. Could get this closer to 3:30 with some quicker transitions between movements, but I was laying on the ground for a few minutes after this one.
Post-Workout:
4x250m row, 1:00 rest
All around 52-54 seconds. About 80-85% effort, with average pace of 1:47.
Dumbbell Bench Step-ups, 3x5 (each leg): #40-#50-#50
Nursing a sore achilles heel from the box jumps on Sat. and running on Sun./Mon., so took it easy today on any high impact movements.
Tuesday Diet:
5:30a: protein shake--whey + water
7:00a: protein shake--almond milk, whey, 5g creatine
8:30a: 2 scrambled eggs, flank steak, 1/3 avocado
10:30a: 1/3 bag of jerky, handful of nuts
12:00a: Potbelly's farmhouse salad--2x chicken, lettuce, tomato, bacon (no bleu cheese or onion), non-fat dressing
2:30p: Clif Builder protein bar, green tea
5:30p: Whole Foods chicken, handful of nuts
8:45p: Whole Foods pulled pork, plantain chips
No comments:
Post a Comment