110402 Running and Back squat

Warm up:- Spealler warm up inc 10 WB @ 5kg less Kick ups, 10 abmat situps, 10 Abmat b/e, 10 abmat Situps with 5kg plate, 10 supermans, 10 dislocates, bernger skills
200 meters ellipical, 6 back squat @ 7kg - still working on squat and butt wink pretty bad so decided to stay light for the wod

110402 Running and Back squat
Five rounds for time of:
Run 400 meters - sub elliptical lev 2
5 Back squats - went light empty 7kg / 15lb bar only

Done in 15.23 mins
Spilts:- runs/ellip:- 2.11, 2.15, 2.13, 2.16, 2.18, Squats including walk from room to room:- 0.49, 0.51, 0.50, 0.55, 0.39 (one way walk)

C/o 5 blue band pull up (2,2,1), 5 PU rev pull ups (2,2,1 with a 10 sec hold on the top), push ups at pin 5 bar x 3, pin 2 bar x 3, pin bar x 2,2
Foam rolling and stretching

Food Diary:- Breakfast:- banana choc yogurt, Protein shake (1 scoop of pharma whey HT), 2 Multi vit, 2 grams Vit c, Vit A
Lunch:- Chicken Kiev and stir fry veg. 1 Multi Vit, 2 grams Vit c
Snack:- 1/8 of a Protein Shake (1/4 Recovery, 3/4 Pharma Whey)
PWO:- Protein Shake (1/4 Recovery, 3/4 Pharma Whey)
Dinner:-  1 chicken goujan, 1 1/2 slices of ham, pea shoots, 2 cherry toms, 2 slices white cheese, selection of nuts, 3/4 of apple , 2 thorntons brownie
Watching tv:- 1 chunk of bournville 1 after eight
Pre-Bed:- chicken goujan