Food: I've been starving all day, starting after training (which was mostly heavy for me). 7am coffee with cream, breakfast snack @8am of hard boiled egg, apple and few nuts. Refuel post workout ~11am, lunch of huge mixed green salad with mixed veggies, kale, some fruit, balsamic vinegar, EVOO, and shrimp, bag of kale chips, balance bar ~3:30p, small apple @4p, dinner of cooked peas, carrots, vinegar slaw, and pot roast, @6p, popcorn with nutritional yeast and coconut oil
Training at 10:30am
A. close grip bench press - build to a tough 3 in few sets; rest as needed
85
B. AMRAP 1-3 unbroken dip ladders in 5 min (add 1/4 BWT)
2 rounds, + 2 "broken" rounds- failed on 3rd set of each (10#- couldn't do 1/4 BWT= 115)
C. 3 strict chin ups/6 COVP chin ups/9 CTB chin ups; rest 120 sec x 5
Strict and COVP UB- c2b brutal
My shoulders are insanely sore after this- lifting my arm feels impossible.
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