Yesterday: Breakfast, Bulletproof Coffee (coffee + 3 tbs kerry gold butter+ 1 tbs coconut oil) 2 oranges and about 6 oz tritip.
Lunch: 3 eggs and 1/2 lb of veal chorizo
Snack: 20 g BCAA
Dinner: More Tritip chorizo and sauerkraut
Workout: CrossFit Endurance WOD
ME (max Effort) Overhead Squat: 45x5, 55x5, 65x3, 75x2, 45x10 OH squat needs work for sure. Balance does not feel right. I should be programming these every week. I may start incorporating them into my warm up.
rest 5 minutes
ME CLean and Jerk: 65x5, 75x5, 95x5, 115x2, 125x1, 130x1. PR by 10 pounds vs a month ago. Nice!
rest 5 minutes
MetCon:
3 rounds of 40 second treadmill push
12 Downward Dog Push Ups (sub'd for Handstand push ups becasue the gym was busy and there were no walls available)
12 70# DB swings (russian style)
Time 8:26 first time doing 70#db swings. That is about 2 pood and I was surprised I was able to do it so well. I feel that I am getting much more explosive through the hips because of all the power movements CFE programs. On a side not I really feel that hang power snatches blow up my traps (in a good way) and Hang Power Cleans develop my abs. I notice a thickness through the core when I start doing more of them. Good stuff.
Lunch: 3 eggs and 1/2 lb of veal chorizo
Snack: 20 g BCAA
Dinner: More Tritip chorizo and sauerkraut
Workout: CrossFit Endurance WOD
ME (max Effort) Overhead Squat: 45x5, 55x5, 65x3, 75x2, 45x10 OH squat needs work for sure. Balance does not feel right. I should be programming these every week. I may start incorporating them into my warm up.
rest 5 minutes
ME CLean and Jerk: 65x5, 75x5, 95x5, 115x2, 125x1, 130x1. PR by 10 pounds vs a month ago. Nice!
rest 5 minutes
MetCon:
3 rounds of 40 second treadmill push
12 Downward Dog Push Ups (sub'd for Handstand push ups becasue the gym was busy and there were no walls available)
12 70# DB swings (russian style)
Time 8:26 first time doing 70#db swings. That is about 2 pood and I was surprised I was able to do it so well. I feel that I am getting much more explosive through the hips because of all the power movements CFE programs. On a side not I really feel that hang power snatches blow up my traps (in a good way) and Hang Power Cleans develop my abs. I notice a thickness through the core when I start doing more of them. Good stuff.
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