Love 4 Day weekends.

11:15 - Wake up

Woke up at 11:15 got about 9 hours of sleep. Definitely loved having this 4 day weekend. Back to work tomorrow though.

12:00 - WOD

A.1 DL, 10.8.6.4, rest 2 minutes, all tough sets, Tng reps

Set 1 - 255
Set 2 - 265
Set 3 - 285
Set 4 - 305

A.2 CG Bench Pause, 31X1, 4.2.4.2, rest 2 minutes

Set 1 - 145
Set 2 - 155
Set 3 - 165
Set 4 - 165 - Thought I was going higher than this, somehow messed up the math

+

4 minute amrap of power cleans @ 80% of most recent 1RM
rest 1 minute
3 minute amrap of Dips, 20/10# added
rest 1 minute
2 minute amrap of K2E
rest 1 minute
1 minute amrap of double unders or Row for Calories

Round 1 - 23 PC @ 155# (190 max)
Round 2 - 16 Dips & 26 pushups
Round 3 - 40 K2E/Knee Raises
Round 4 - 19 Cal Row
Over all this was a good workout. I was pretty happy with my Deadlift pulls, I probably could have gone a little heavier at for my last set, but I didn't really space out my jumps well enough, and didn't want to jump more than 20#. For the WOD, the Power Cleans were tough for me, was having trouble with wrist flexibility, and actually caught somewhere between 8 & 10 with either 1 or no hands on the bar in the rack position, definitely was an experience.

1:30 - Post-WOD

• Protein Shake

2:40 - Breakfast/Lunch

Whole Foods Salad Bar
• Baby Spinich
• Grilled Chicken
• Bell Pepper Slices
• Guacamole
• Tomatoes
• Turkey Breast
• Cucumbers
• Tuna Salad

5:40 - Snack

• 3 Strips of Bacon

7:00 - Dinner

Enchilada Chicken Stew

Over all a good day, Food was good, gym session was good. Now time for bed.

Day 1 in the books

6:30 - Wake up
7 hours of sleep felt rested.
7:30-8:00 - Breakfast

• 2 Hard Boiled Eggs
• 1/4 cup Strawberries
• 1/4 cup Almonds

11:30 - Lunch

• Grilled Chicken
• Broccoli (steamed)
• 1/8 cup Almonds

3:00 - Snack

• 1/4 cup Strawberries
• 1/8 cup Almonds

3:30 - WOD

A. DL - take up to max effort.

Pulled 350# for a 15# PR
B. Bench Press - take up to max effort.

225# tying my PR
C. KB ladder, 1-10-1 w/ corresponding breathes. @ 70/55

8:38 with 70# all swings at eye level or above

4:45 - Post-WOD Protein shake
6:30 - Dinner

• Grilled Chicken
• Kale, Romain, Spinach Salad
• Salmon
• Tomatoes
• Guacamole

Overall I felt good today. There were times when I felt like my energy was low, specifically around midmorning about 9-10 and also around 2:30, the end of the school day. I think that this low energy level could be attributed to 7 hours of sleep last night. I will aim to get more tonight. Food went well, and I am looking forward to eating Paleo again and seeing the changes in my body.