TESTING- Day 2

Workouts:

A1 Squat Clean 1RM- 45kg
A2 Front Squat 1RM- 125#

B 3 x 500m rows @ max effort

1. 1:53
2. 1:55
3. 1:58

How I felt:

I felt a lot better than yesterday! I think that my pre-wod nutrition definitely helped with that. My body definitely did not feel as fatigued as Monday. My lifts felt good -- I was very pleased getting a 45kg SCl and my front squat went up 10# from when we did it a few months back! I know (especially after watching the videos) that my bounce back and fast twitch muscles need some work to get me back up out of the bottom of both lifts, and I am looking forward to working on that. My rowing felt good (and by "good" I mean: I still can't feel my butt/legs ... ). Getting excited to do an hour more of it tomorrow!

Nutrition:

Pre-wod- Pre workout Vega Protein shake

Post-wod- Progenex (1/2 more muscle, 1/2 recovery)

Breakfast- 2 eggs, 2oz flank steak, 1/4 quinoa, 1.5c spinach, 2T salsa

Lunch- 4oz turkey, 1/4 avocado, 4.5oz sweet potato, 1.5c broccoli

Snack- Vega Vibrancy bar, 6oz baby carrots, .5oz unsalted mixed nuts, 1c cucumber

Dinner- 3oz chicken, 2c brussel sprouts cooked with .5T olive oil, 1/2c quinoa

Pre-bed Snack- 1med banana, 1/2scoop casein, 1/2c unsweetened almond milk, 1.5T almond butter

Fluids- H2O: ~100oz, coffee: 12oz

Sleep- 8.5 hrs