630am: cardio/skill session
730am: eggs, avocado, rice
930am: cottage cheese with cantaloupe
1230pm: tuna, avocado, bell pepper, acv
230pm: 2 protein no bakes
4pm: opt-she
6pm: progenex with coconut water
7pm: chicken, rice, sweet potato
calories: 2191
protein: 170
carbs: 269
fat: 51
-----
AM session:
AD/rope climbs
5 minutes AD at 65%, 1 rope climb x2
+
10:00 EMOM:
evens: 15 AD calories
odds: 1 rope climb
PM:
A. Front squat 5, 4, 3, 2, 1; rest 3 min
B. Jumping back squats 8-10×4; rest 2 min
+
Amrap in 6 min:
6 power clean @80% 1rm
60 double unders
A. Front squat 5, 4, 3, 2, 1; rest 3 min
B. Jumping back squats 8-10×4; rest 2 min
+
Amrap in 6 min:
6 power clean @80% 1rm
60 double unders
A. 175(5), 185(2), 185(1), 185(1), 185(1)
B. 75(10) for all
+
@115: 1 round + 6 PC + 38 double unders
B. 75(10) for all
+
@115: 1 round + 6 PC + 38 double unders
Of the seven rope climbs, 4 were successful, 1 made it 3/4, 1 made it half way, and 1 false start. Excited to start working on these more frequently! Front squats were an effing disaster today. Warming up, they felt really good, but I hit a wall after the set of 5. Jumping back squats are ridiculous. And, as usual, double unders were terrible. Need to go back to working on them every day.
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