Squats

Monday November 25th 2013

I did awesome today on my Nutrition! I didn't get any pictures of our workout as it was very hard and very fast paced. It was a good hard day today. 

NUTRITION

Meal #1 before running

1/2 cup ezekiel

1/4 cup blueberries

25grams protein

RUNNING: 8:46

Meal #2

3 egg whites

1 whole egg

1 cup broccoli

Meal #3

5oz chicken

1cup vegtables (broccoli and asparagus and bell peppers)

Meal #4

25grams protein

10 almonds

Meal #5

Tilapia (5oz)

2 cups spinach

Meal #6

10 almonds

WABAMM!!!

WORKOUT

1-Mile Run (8:21)

 Strict Pull Ups (1x5 1x4 1x3 1x2 1x1)

No Kipping

1×5 – Tempo: 0.1.1.1.

1×4 – Tempo: 0.2.2.2.

1×3 – Tempo: 0.3.3.3.

1×2 – Tempo: 0.4.4.4.

1×1 – Tempo: 0.5.5.5.

THIS WAS TOUGH!!! 

Back Squat (2x9 2x7 2x5 )

2×9 @ 185 – Tempo: 5.3.0.3.

2×7 @ 200 – Tempo: 3.3.0.3.

2×5 @ 215 – Tempo: 1.3.0.3.

THIS WAS REALLY HARD!

Power Clean and Push Jerk (5.5.4.4.3.3.)

1×5 @ 115

1×5 @ 115

1×4 @ 125

1×4 @ 130

1×3 @ 135

1×3 @ 145

Touch and Go

LOVED THESE :)

WOD

Death By C2B Pull Ups

Starting at 1, ascending by 1 each round till failure

Got to Round 9

 Dumbbell Seated Shoulder Press (8.5.3.)

Seated Dumbbell Shoulder Press Work up to an 8 rep max (40lb dumbells)

-Then

(with a 30lb dumbells)

1×8 – Tempo 0.2.6.2.

Rest 20 seconds

1×5 – Tempo 0.2.6.2.

Rest 20 seconds

1×2-3 – Tempo 0.2.6.2.

Rest 60 seconds

Static Hold at 3/4 of the way to top for 60 seconds

THIS WAS SO HARD!!!

Then  I did a 5 min AMRAP of DIPS and STRICT PULLUPS 

for the Muscle Up Program

Bring on TUESDAY!!!