A few additions to my supplementation that I have neglected to mention.
Daily serving of Amazing Grass, Greens Superfood.
Beta Alanine 1.6 grams 45 minutes pre-workout and 1.6 grams later in the day.
Casein protein shake on CP based days before bed.
AM Training @ 7:00
A: Front Squat @ 32X0; 5-7; rest 2 minutes X 3. Moderate loading
B: Barbell Lunge to 6" step @ 14X3; 10 total; rest 3 minutes X 3.
C: Accumulate 3 minutes static hang.
Results:
A: First heavier load on my AC joint since surgery. Pain free and got a good front rack. Sets of 7 at 95 - 115 - 135 at tempo.
B: Tough tempo on this; stayed light. 65#.
C: 3 sets of 1 minute with 1 minute rest between. Zero pain in the shoulder or bicep.
PM Training at 4:00
4 sets at 90% of:
15 Wall Ball
15 KBS 2 pood
15 Box Jumps 24"
200 meter row
rest 12 minutes
Results: Felt good on this. Pacing was good and movements all felt solid. Kept breathing high and stayed out of the red zone. Rest period was good but needed to keep moving to keep from getting sluggish.
1. 2:18
2. 2:24 http://vimeo.com/29636467
3. 2:26
4. 2:21
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