Tuesday, November 19, 2013

11/19/13 Tuesday



AM

A.  DL @ 80% x 3 x  5 sets, rest 3 minutes

123x2, 173x2, 183x2, 193x2, 203x3, 213x3 x5

B.  Snatch pulls (2 position - floor and mid hang) @ 90% x 2 x 3 sets

77, 100, 120.... Felt horrible today didn't go heavy because technique was wrong all over just stopped was very frustrated

C.  DB strict shoulder press x 3-5 x 5 sets, rest 60 seconds

20, 30, 35x5.... Rushed this due to time


PM

8 TnG DL @ 185
20 Tng box jumps, 20"
25 sec. aD sprint @ max effort

rest 5 minutes x 3

1:34 averaged for a round got 8, 7, 9 calories each round.  Peed a Fn river on deadlifts was frustrated with is also :(. Even my box jumps were not smooth.

+

8 kb swings @ 70#
20 sec. am rap 10 meter shuttle sprint
20 sec. row @ max effort

rest 5 minutes x 3

No idea on time per round.  Got 10, 9, 12 unbroken KB each round.  Did 12 each round thought I was supposed to do 12:).  Fastest row pull was 1:40 was hard after KB swings.

+

40 sec. row @ max effort

rest 3 minutes x 3 

Did not do ran out of time had to get Ava.

Nutrition
Coffee
2 eggs + 1 egg white, fresh grapefruit, wheat toast w/natural PB
Think thin bar 
SFH recovery protein shake with hmb + creatine
Handful cashews
Grilled steak tips, Brussels sprouts w/ bacon mix, applesauce
3 bites of coffee stony field frozen yogurt ( yes Brandon only 3 bites)
Clementines
Vitamin pack + extra fish oil, hmb + creatine (usually take hmb + creatine in morning forgot)


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