Back from the weekend and a good nights sleep....8+ hrs. Up and at it...cup of coffee to start the day..
Training:
A: In 7 minutes build to a heavy deadlift x 5.
B: Build to a near max box jump.
C: Back Ext with Med Ball under chin 10-12 x 4 rest 1 minute between rounds
D: Kipping Pull Ups 15-20 keep them quick x 3 rest 90 secs between rounds
Results:
A: I built up to 295#'s...Feeling really stong when it comes to deadlifts...looking forward to setting new 1RM
B: I got up 38" Higher than I thought I could go
C: Back Ext's are always tough...Used the 20# Med Ball...12,12,11,12 I felt these
D: Kipping Pull Ups were good, but I wa tired...completed 17,16,15,15 keeping them quick.
Nutrition:
Post WOD # 1: Fruit mix right after WOD and then a protein bar. I stayed to teach the 10. Fat 8.3g, 48.2g Carb, 31g Protein
Post WOD # 2: Chicken/Apple sausage with nuts 24.4g Fat, 11.6g Carb, 17.2g Protein
Post WOD # 3: Beef Patty with salad 19.7g Fat, 6.4g Carb, 30.8g Protein
Post WOD # 4: Protein Shake 2g Fat, 6g Carb, 48g Carb
Totals: Fat 54.5g, Carb 72.2g , Protein 127g
This session was great. I feel stronger and see my body changing. Looking forward to the next program...Keep up the great work Coach
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