5/7/14

Wednesday, 5/7/14

Coffee

Water

7:20am- breakfast

- breakfast sandwich

- water

8:00am - AM Session

A. 1 max set of strict HSPUs, 1 min rest, then match the same number of reps AFAP.

Rest 10 mins

Repeat

*rd 1- 18rrps/2:45

Rd 2- 10 reps/1:30

B. Build in a weighted ring dip x5 reps

*built up to BW+41#

10:00am - finish morning session

C. 40 Man Makers (40# DB's)

*didnt really time, somewhere between 9-10 minutes. These were pretty crazy. Definitely putting those in for the class sometime soon, haha.

11:40am- post nutrition(...late because of staff meeting)

-protein shake w/ quadricarb and creatine

- turkey, cheese, mayo sandwich

2:00pm - PM Session

AMRAP x 10 @ 80%

10 UB Pull-ups

10 ring dips

200m run

20 DUs 

(*5 rds; ring dips: rds 1-4= 5/5, rd 5= 4/3/3)

Rest 4 mins

AMRAP x 10 @ 90%

250m row

15 GHDSU 

5 MUs

(*4 rds; MUs all UB)

Rest 4 mins

AMRAP x 5 @ 100%

5 strict HSPUs 

5 Hang Power Cleans (185)

10 Bar Facing Burpees

(*2 rds + 4 strict HSPUs; body was cramping up like crazy! Couldn't even walk after a couple minutes into this AMRAP)

Rest 4 mins

AMRAP x 5 @ 110%

AD Test

(*85 Cals. because legs were so tight and cramped!)

Post nutrition:

- protein shake w/ extra scoop of everything

- going to stop and get a chipotle bowl