Monday, July 16, 2012

7-16-12


Monday- A.M. Z1 Fasted P.M. UB Gym Stamina
A.M.
Fasted
Strength
- 10x2 High Bar Back Squats @ 275lbs
- 5x2 Front Squats @ 225
- 5x5 Good Mornings (all @135lbs, slow tempo) 
+
Row 30 min @ 2:10/500m
- Felt pretty good.  Will take some getting used to with fasting.

P.M.
1 Muscle Up/45 sec for 10 min
- Felt great, had shoulder pop out once, took one round off then finished strong.
+
16 CTB Pull Ups Unbroken x 4; rest 2 min
- 16/16/16/10 - Grip wore out, first three sets felt as good as ever.
+
12 HSPU (6 strict, 6 kipping unbroken) x 5; rest 2 min
- Still very difficult for me, the strict are fine, but then kipping after is really difficult.  Only the first set was unbroken, and I got nothing out of the last set.  Super humbling. 
+
30 sec Box Jumps, 20"/30 sec rest x 5
- 35/28/27/25/20

Midline Stability 
Gymnastics 
- L Sit 4 x AMSAP 
- floor levers 4x12 
- flutter kicks 130

Comments - Overall a great day, HSPU are still frustrating me to no end, but I think I am getting better, especially with my kipping technique.  I am going to up the volume a bit because of school coming around the corner.  Looking forward to it.

Food
- Workout 1
- Protein shake
- Workout 2
- Protein shake with eggs and blue berries (I know, too many protein shakes, I was in a pinch)
- Chicken, sweet potatoes, raw squash, almonds
-  

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