110403 Diane

Warm up:- Spealler warm up less WB & Kick ups, 10 abmat situps, 10 Abmat b/e, 10 hanging KTE attempts (which are getting better), 10 good morning @7kg, 10 band dislocates, 5 thrusters @ 7kg, 10 PU Rev assist chin ups (5,3,2)
DL's 10 x 7kg, 5 x 17kg, 5 x 27kg, 5 DB press's @ 2kg, 3 @ 7kg

SUNDAY 110403
“Diane”
15-12-9
66# pound / 30kg Deadlift
Bridged Handstand push-ups on knees - subbed heavy DB press's 2 x 7kg / 15lb

Done in 7.28 mins
Splits:- DL's:- 0.49, 0.47, 0.30, DB Presses:- 1.34, 2.01, 1.43

I went light on the DL's because by back been twingy the last couple of days since I did some work down the unit - filling bottles for time!!
And I thought DB press would be better for my wrist which is getting stronger everyday thank goodness! But these were tough - OMG I guess I have lost more strength in my left arm than I thought! Needless to say the presses were broken into 4's and 5' and then 3' and 2's lol
I wrist kept cracking which wasn't great but no pain so soldered on to get it done!

C/o just stretch and foam roller - I was done and still sweating 10 mins later lol always sign of a good wod


Food Diary:- Breakfast:- 1 chicken goujan and handful of nuts
Lunch:- Chicken Breast, Sweat Potatoe and stir fry veg. 2 Multi Vit, 2 grams Vit c
PWO:- Protein Shake (1/4 Recovery, 3/4 Pharma Whey HT) 
Dinner:-  1/2 chicken goujan, pea shoots, 2 cherry toms, 3 slices white cheese, selection of nuts, 3/4 of apple, celery, 1 thorntons brownie
Pre-Bed:- chicken goujan