Tuesday, August 18, 2015

Sleep, Vitals and Nutrition:

Previous Night Sleep: 10:45 PM – 5:15 AM (6.5 hrs)
Bodyweight: 145.8 lbs

Supplements: Wobenzym Plus (2 am, 2 pm), ATP Mechanix Pre (am) and Post-Workout (before bed), Fish Oil (3.84g), Athletic Greens (2 scoops in the morning)
Caffeine: Y

Caloric Intake (cals): 1741
Protein (g): 150
Carbs (g): 162
Fat (g): 53

Water Intake:  ~10 cups

Stress (1-10): 3


Egoscue: Y

Walking: Walked to North San Elijo Day Use Parking Lot in Cardiff and back (4.12 miles, 381 cals)

Lifting: Back Squats

A. Back Squats – 4 sets of 20 reps

went with 83#, weight felt pretty easy, but really just wanted to focus on form and moving well

Lifting Session Calories Burned: 101

Cardio: SDA Conditioning Day

Conditioning Day:

A. Shuttle Runs – 30 feet “there and back” = 2 reps
***Touch ground both hands on either side of 30 ft line
6 reps ALL-OUT EMOM x 6 min

kept 0:17 consistently…didn’t feel too gassed after this

Rest until 10:00

B. AMRAP 3 min (rest 2 min) x 3 sets:

15 Front Squats
50 Double-unders
Max Burpee Box Jumps in remaining time (24/20)

went L3; got 17, 18, 17 BBJ’s

Rest until 30:00 mark

C. AMRAP 3 min (rest 2 min) x 3 sets:

Run 200m / Row 250m / Assault .4 mile
16 Alternating Back-Rack Lunges (same barbell as front squats)
Max KBS in remaining time

went L3; got 29, 29, 26 KBS

L1 – 45/33, 26/18 KB, Single-unders, Burpee step-ups
L2 – 75/55, 35/26 KB
L3 – 95/65, 53/35 KB
L4 – 110/75, 70/53 KB

Cardio Session Calories Burned: 646
Total Calories Burned: 1,128

Overall Energy throughout the Day:

Energy was ok, definitely tired after conditioning, but managed to squeeze in some squats. Need to catch back up on sleep.


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