hr-58
sleep-9hrs
10am-
A. 1 deadlift + 1 hpc x 2, 80% 1RM hpc, emom for 10 min
B. 3-5 back squat(min 80% of 1RM) @ 30X0; rest 2-3 min x 5
C. 4 back squat, 2020 @ 50% 1RM; rest 40s x 10
D. reverse shot toss 1.1.1, rest 2 min x 3
rest 3+ hours
pm-
5 RFT
250m row
15 ohs-95
200m run
15 CTB
rest 10 min
10RFT
4 Push Press-135
6 T2B
8 BJ 24"
A. 240#, all complete, added a jerk at the end of 2nd hpc, felt crisp
B. 350x5, 360x5, 370x4, 390x3, 390x2
C. 217.5#
D. consistently 40ft
pm
only did 3 rds bc im a fucking retard and thought it was 3 rds,
8:10
10 rft- 6:30, all progressively faster per round, breathing was great, felt great on both workouts today, recovered immediately after, felt very "aerobic"..fucking stoked right now, i feel fantastic.
5am wakeup
5:30am - 10am: macro greens, water, coffee
10am-10g bcaa, 3g leucine, 21g cho, 3g beta alanine
11:30am-77g cho, 33g pro, 3g glutamine
1pm-2 organic sprouted corn tortilla, 1 chix breast, 1/4C sour cream, 1C kale, 4 strips yucca root, handful blueberries
3;30pm- 2 shots espresso + 4g beta alanine + 5g bcaa + 10g cho(gatorade)
5pm- pwo shake, 52g cho, 21g pro, coconut water, little chix, raspberries
7:15pm- pork chop, 1C butternut squash, 1C brussels, 1TBS kerrygold, 4g fish oil, 1 tomato
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