Coaching 5am-10am
Meal 1@8:30am 2 eggs + 1 slice deli ham + 2 slice bacon, black coffee
Snack @ 11:30am 1.5 oz beef jerky, 15 nuts + greens mix + glutamine + 1tsp protein power
Workout @ 12:30pm
A. Front squat @32x1, 6/135#, 4/155#, 6/145#, 4/165#, 6/145#; rest 2 min
losing breath quickly when holding tempo...
B1. High box step up single leg eccentrics (pistol squat with opposite
leg off the box and hanging down, 4 seconds down each rep under
control, either stand up on your own or only do the negatives) 4-5
reps/leg x3; rest 1 min
note: really challenging to hold ecc tempo to bottom.
B2. HSPU negatives; accumulate 8 reps @3 second count x3; rest 1 min
note: did this from the floor, lowering down to head...could not come back up
+
On the minute for 20 min
Even: 5 COVP chin ups
Odd- 3 kipping hspu
note: pull up easy, HSPU failed UB sets after 8th minute...shoulders smoked mentally not focused/tired. stopped at minute 12.
Snack @ 2pm- handful Pumpkin + Sunflower seeds + papya dried fruit + kombacha drink
Meal 2 @3pm- 5 oz ground Beef and Tofu + salad+ 2tsp olive oil, 1/4
Meal 3 @7pm- 2 oz Deli Turkey + 1 oz Beef Jerky + 10 grapes
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