7-11-12

Wednesday 

3 sets; 90 sec work; rest 5 min

45 sec Air Dyne @ 90% 

Squat Snatch/OHS @ 135lbs max reps in remaining 90 seconds

1) 33 calories + 3 reps

2) 30 calories + 3 reps 

3) 22 calories + 3 reps

+

For time:

45 Double Unders

45 Squat Clean, 135lbs

45 Ring Dips

45 Double Unders

Time - 12:02

Comments - First part of the WOD hurt and made the tester that followed very difficult on the squat cleans.  The goal was sub 10, which I feel like I could have gotten fresh, but my legs were just shot during the tester.  I really didn't get winded at all (which is a nice change of pace) but the lactic acid in my legs from the AirDyne made things interesting. Good workout though, gotta hurt to get better.  Wanta try this one again.

Gymnastics 

3 x 12 reps Floor Levers

1 x 1 min Tuck Sit
120 flutter kicks
3 x 15 seconds L - sit
Handstand practice

Food

Undereating phase

- Breakfast - strawberries and 3 eggs

- Workout

- Protein Shake 

Overeating phase - I am having to move this up to earlier in the day because I am leaving town for a wedding this weekend.  I'll be bringing some gear and hopefully dropping in on a box.

- Two Pork Loin, almonds, raw squash, cucumber

Back to undereating

- Almonds