9am: 2 slices of bacon and 2 eggs scrambled with half avocado
12pm: spinach salad with 2oz chicken, 3oz steak, tomato, half avocado and Tessemae's dressing
5pm: opt-she
8pm: 6oz steak and roasted sweet potato sauteed in coconut oil
9pm: 10-15 strawberries
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A1. Strict press; build to a max
A2. Weighted chin up; build to a max
B. Amrap strict chin ups unbroken- 1 attempt
C. Amrap CTB chin ups unbroken- 1 attempt (rest well from B to C)
D. 30 strict hspu for time
* if can’t perform above complete 30 hspu negatives NOT for time- 4 second eccentric and controlled
+
500m row for time
A2. Weighted chin up; build to a max
B. Amrap strict chin ups unbroken- 1 attempt
C. Amrap CTB chin ups unbroken- 1 attempt (rest well from B to C)
D. 30 strict hspu for time
* if can’t perform above complete 30 hspu negatives NOT for time- 4 second eccentric and controlled
+
500m row for time
A1. 105 (PR+5)
A2. +27.5 (PR+7.5)
B. 6 (PR+2)
C. 10 (PR+4)
D. negatives complete
+
1:43.8 (PR by 4.2 seconds)
A2. +27.5 (PR+7.5)
B. 6 (PR+2)
C. 10 (PR+4)
D. negatives complete
+
1:43.8 (PR by 4.2 seconds)
Should have gotten the 110 strict press - 105 went up easily, but 110Fx2. Really happy with the pullups! And the row! Held 1:42 for the first 300m and never went above 1:50. Also practiced a few pistols in between the HSPU negatives, and finally got a couple on each leg! Fun day :)
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