Group1
(HackSquat)6PLx10,8PLx10,10,10,10 Great
(80#DBInc)6,6,6,6'
(135#T-bar)4x7 V. good
26mins
Group2
(255#SLDL)4x8
(115#OHP)5,5,5,7 Great
(Pullups)9,8,8,8
23/49mins
Add-ons
(135#BBBench)12,10,8 Short rests
5/54mins
54mins + 16 w/u + 12 c/d = 82mins
Great hack squat again today. I do these w/ short rest and damn they take a lot out of me.(10mins). DB incline was feeling really good the first couple of sets and I thought I might even be able to rep out the last set. NOT! I hit a wall and failed on the last rep. T-bar was really good.(16/26mins).
Normally I do deadlift in this WO, but I did SLDL today and it was good.(11/37mins). OHP was really good today and I was happy w/ 7 reps on the last set. The first set of pullups felt super easy. Hit a wall here too and sets of 8 got hard.(12/49mins).
I finished up with some extra chest work with barbell bench for short rests. Maybe too short. Reps dropped dramatically and I was SO close to getting stuck on the last rep. I got JUST got the left side racked and then really struggled getting the right side up. Close call!(5/54mins).
Brutal WO today. Really drained. I need to eat more the day before these WO's.
Nutrition:
I weighed 178.2 this morning. Today will be at or above maintenance to recover from WO today. Good nutrition day. Cals should have probably been a couple hundred higher.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 231 | 313 | 46 | 2,579 |
| Calories | 923 | 1250 | 414 | 2,588 | |
| Percent | 36% | 48% | 16% | ` |
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