Training for 7-9-13

3 rds @ max effort:

250 m row

15 KBS 2pd

25 burpees

15 KBS 2pd

250 m row

rest 12 min b/t sets

(score is times/set) - video last set only

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Round 1: 3:54, felt good. first row was about 1:30 pace, kb ub, burps in 60 sec, kb ub, row at 1:45 pace

Round 2: 5:03, FML. Felt like I pussed out this round. First row 1:43 pace, kb ub, burps in 90-100 seconds, kb ub, 2nd row at 2:03 pace. Stopped to chalk up before swings on this one too.

Round 3: 4:57, Felt better on this round even though my time didn't really show it. 1st row at 1:45 pace, kb ub, burps in 90 sec, kb ub, 2nd row at 2:05 pace. Video - http://www.youtube.com/watch?v=16rg6EtgDPI

I couldn't believe how terrible this was. Again, my posterior chain was fried. I felt like I had no pull on any of the second rows. This just shows my lack of conditioning right now. At a high heart rate, I'm good for 5 mins and under but I have nothing after that.

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Sleep: 7 hours last night

Nutrition:

9 am - 5 oz sweet potatoes, 3 strips bacon, 2 oz sausage, SFH fish oil

12 noon - 2 cups white rice, 10 spears asparagus, 6 oz chicken, Blonyx

4 pm - 3 oz chicken, 1 avocado, 1 medium apple

7 pm - 30g protein, 6 oz water, banana, Blonyx

10 pm - 6 oz chicken, 12 spears asparagus, 5 oz red potatoes