breakfast - eggs w/spinach and flank steak
lunch - ?
dinner - chinese food (i know) few pieces of orange chicken, white rice, pork fried rice (felt shitty the rest of the night)
breakfast - oatmeal w/flax, pb, walnuts
lunch - buffalo chicken tenders, tomato cucumber red onion salad, protein balls, almond butter bars
snack - tortilla chips w/hummus, dark chocolate
dinner - meditterean stuffed pork tenderloin
CF Games 12.4 wall ball, double unders, muscle ups
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 10-14 pound ball to a 9 foot target - 12#
90 Double-unders (sub tuck jumps if you are unable to double under)
30 Muscle-ups (or progressions)
150 wall balls + 69 double unders = 219
*notes - Managed to string together 25 double unders. Happy day.Previous Karen time was 8:03, this time it was about 8:46. Too much sucking wind today.
breakfast - eggs w/green bell peppers, turkey, bacon
lunch - nothing
dinner - big salad w/grilled chicken breast, hb eggs, tomato, cucumber, red wine/evoo dressing
breakfast - oatmeal w/coconut, flax, almond butter, bananas
lunch/snack - turkey, almonds, banana chips, cereal bar
dinner - tilapia w/tomato, cucumber, onion, olive, basil salad, roasted broccoli
work: 5x55, 60, 65
high rep @45 (15-12-9)
55, 65, 75, 80, 85, 90, 95, 100(PR), 105(F)
*notes - first time testing 1rm on cleans in a while. last time barely got 90. Couldn't get under 105 fast enough.