7am: 5.5oz chicken, 500g sweet potato, rice
830am: 2 cups strawberries
10am: the rest of breakfast
1pm: tuna, half avocado, rice
430pm: opt-she
7pm: progenex with coconut water
830pm: 4oz salmon, 2 cups broccoli, rice
calories: 2185
protein: 168
carbs: 298
fat: 36
-----
A1. Front squat 4×5; rest 10 seconds
A2. Back squat; 4×10; rest 10 seconds
A3. Barbell walking lunges 4×24; rest 3 min
B. DB side bends; 15-20×3/side; rest 30 seconds bw sides
+
5 rounds for time:
100m farmers walk 2 pood/hand
30 wall balls
A2. Back squat; 4×10; rest 10 seconds
A3. Barbell walking lunges 4×24; rest 3 min
B. DB side bends; 15-20×3/side; rest 30 seconds bw sides
+
5 rounds for time:
100m farmers walk 2 pood/hand
30 wall balls
A1. 135 for all
A2. 135 for all
A3. 105 for all (last 2 sets broken 12/12)
B. 20, 25, 30
+
19:08
A2. 135 for all
A3. 105 for all (last 2 sets broken 12/12)
B. 20, 25, 30
+
19:08
This was terrible. The squats felt heavy from the first round, and I had to break up the last 2 sets of lunges. DB side bends are weird; pretty sure I was not doing them correctly. Took about 1 hour before doing the 5RFT. Wallballs actually felt good - no issues hitting the 9' target without jumping - but I was just so exhausted and my legs were fried so everything was sets of 5 until the last round, which had a few sets of 2 and 3. This is going to be a rough cycle, but if it makes me stronger, I'm in.
