– How many hours?
– How many times did you wake up to pee?
9 hrs 15 min
How many OZ of water did you drink?
120 ounces + 🙂
List Today’s Training/Movement
“Pure Breath: Center Breath”
A. E90s for 6 sets:
1.1.1 power clean (snappy and fast)
4 step-in box jumps
155, 165, 175, 185, 195, 205
B. EMOM 10:
1st: 20s rowing @ 90%
2nd: 2 burpee bar muscle-ups + 5 push-ups, hand-release
Did this but only did 3 burpee bMU on the 2nd set to save those push ups for 20.1
C. If Open announced, hit some practice intervals to get a feel. Otherwise—
500m row @ 80%
8 power snatches (95)
8 front squats (95)
-Rest 3 min
•Move moderately fast on row, but move quickly on mixed pieces.
Did 20.1 instead…
12:36 and I have video if you’d so desire. Round 7 of burpees is what got me.
Overall Energy Levels
1 (no energy) -10 (all the energy)
9- felt great!
0 (not bloated at all) – 10 (super bloated)
6- headed in the right direction
– List Macros
– Food Quality 0 (low) – 10 (perfect)
9- good quality for it being a refeed
Anything you tried different today or anything you want to record.
Felt great fuel wise for the Open workout. Felt like I recovered postWO pretty quick. Tried the grass fed whey and no gi issues!
Overall great day other than the whole thing with my phone breaking.