sleep: 8hr45min(woke up 3 or 4 times due to the tropical storm)
hrv: 87(green, +6)
hr: 58
3pm
A. split jerk 3,3,3,3,3; rest 2 min
B. back squat, 12,6,1,12,6,1 @ 30X0; rest 2 min
C1. 6 heavy KB swings; rest 20s
C2. 1.1.1 reverse shot toss; rest 3 min (working on trajectory)
D. 100m prowler push-heavy/slow grinder; rest 5 min x 4
A. 255, 265, 285, 305, 315(F)- tried 315 probably 10 times, i wasnt going to leave until i got it, i was under every rep but just couldn't stand with it, i had it so high on one it fell on me and my shoulders folded like a lawn chair, but i did PR my power clean in a fit of rage after failing i cleaned the bar back up to the blocks...but still not happy with jerk
B. 255, 315, 365, 305, 335, 400
C1/C2. not able to complete, will put it in tomorrow morning before run at track
D. very painful, not much go left-had a bit of gatorade, seemed to help a bit
-5am- 3 eggs, 1.5C sweet potato/sausage(viking hash), 1tbs coconut oil, 16oz h20, 1C coffee, 1tbs kerrygold butter, 1tsp agave, 4g fish oil
-8am- 1.5g leucine
-9am- few bites kale, 1 can wild sardines, handful blueberries
-11am- 1can wild sardines, 1.5C blueberries, 1.5C kale, 1tbs kerrygold butter, 2 packets justin's hazelnut butter
-1pm- 1C of sauce(san marzano tomato w/ grassfed beef), 1C brown rice noodle, sprinkle of romano cheese
3pm-beta alanine2g, concrete 1.5g, 1.5g leucine, 21g cho gatorade
530pm-pwo-63g cho/21g prot/4g glutamine
6:00- 15 min soak bath with cold shower after 5 min
6:30pm-1.5C sauce, 1C brown rice noodle, sprinkle romano, 1.5C kale, 4g fish oil
7:45 1tbs coconut oil, 21g casein protein, 1tbs choc. hazelnut butter
hrv: 87(green, +6)
hr: 58
3pm
A. split jerk 3,3,3,3,3; rest 2 min
B. back squat, 12,6,1,12,6,1 @ 30X0; rest 2 min
C1. 6 heavy KB swings; rest 20s
C2. 1.1.1 reverse shot toss; rest 3 min (working on trajectory)
D. 100m prowler push-heavy/slow grinder; rest 5 min x 4
A. 255, 265, 285, 305, 315(F)- tried 315 probably 10 times, i wasnt going to leave until i got it, i was under every rep but just couldn't stand with it, i had it so high on one it fell on me and my shoulders folded like a lawn chair, but i did PR my power clean in a fit of rage after failing i cleaned the bar back up to the blocks...but still not happy with jerk
B. 255, 315, 365, 305, 335, 400
C1/C2. not able to complete, will put it in tomorrow morning before run at track
D. very painful, not much go left-had a bit of gatorade, seemed to help a bit
-5am- 3 eggs, 1.5C sweet potato/sausage(viking hash), 1tbs coconut oil, 16oz h20, 1C coffee, 1tbs kerrygold butter, 1tsp agave, 4g fish oil
-8am- 1.5g leucine
-9am- few bites kale, 1 can wild sardines, handful blueberries
-11am- 1can wild sardines, 1.5C blueberries, 1.5C kale, 1tbs kerrygold butter, 2 packets justin's hazelnut butter
-1pm- 1C of sauce(san marzano tomato w/ grassfed beef), 1C brown rice noodle, sprinkle of romano cheese
3pm-beta alanine2g, concrete 1.5g, 1.5g leucine, 21g cho gatorade
530pm-pwo-63g cho/21g prot/4g glutamine
6:00- 15 min soak bath with cold shower after 5 min
6:30pm-1.5C sauce, 1C brown rice noodle, sprinkle romano, 1.5C kale, 4g fish oil
7:45 1tbs coconut oil, 21g casein protein, 1tbs choc. hazelnut butter
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