Warm up:- spealler, wallballs, 5 situps. 5 b/e’s, 5 mountain climbers
Push ups
8 @ pin 5
2 @ PU Bars @ pin 1
Full x 1-2-3 failed last rep so only 2-1-3 and failed 3rd rep again = Total of 8 full push ups in a session - NEW PR - Still can’t manage 3 consecutive push ups yet but still hoorah for some progress no matter how small!
Metcon 111012 400m, pul ups, b/e, s/u
Scaled to AMRAP in 10 mins
Eliptical 400m
10 chin ups - PU Rev assisted top
15 abmat b/e
20 abmat sit ups
Completed 1 Rnd + 400m + 10 pull ups in 10 mins
then finished the round untimed.
1st round of chin were unbroken in as much as as hands didn’t come off the bar, but did take a few breaths inbetween reps = PR, 2nd round was broken 5-4-1
Stretch and foam roller
Recovery has been slow this last 2 weeks, diet changes of note - oats, nuts and fruit for breakfast instead of toast and maralade with protein shake and other meals more fish than meat. Also cooking in coconut oil instead of olive oil.
I lacked sleep a few nights but cought and still noticed recovery is slow???
I've been trying to reduce protein shakes and get all protein from food - my protein intake is down from 100-130 non workout days with extra 30 protein in postwork out shake on workout days down to 80-100 non workout days with extra 30 protein in postwork out shake on workout days.
Anything glaringly obvious to be the cause please??
Push ups
8 @ pin 5
2 @ PU Bars @ pin 1
Full x 1-2-3 failed last rep so only 2-1-3 and failed 3rd rep again = Total of 8 full push ups in a session - NEW PR - Still can’t manage 3 consecutive push ups yet but still hoorah for some progress no matter how small!
Metcon 111012 400m, pul ups, b/e, s/u
Scaled to AMRAP in 10 mins
Eliptical 400m
10 chin ups - PU Rev assisted top
15 abmat b/e
20 abmat sit ups
Completed 1 Rnd + 400m + 10 pull ups in 10 mins
then finished the round untimed.
1st round of chin were unbroken in as much as as hands didn’t come off the bar, but did take a few breaths inbetween reps = PR, 2nd round was broken 5-4-1
Stretch and foam roller
Recovery has been slow this last 2 weeks, diet changes of note - oats, nuts and fruit for breakfast instead of toast and maralade with protein shake and other meals more fish than meat. Also cooking in coconut oil instead of olive oil.
I lacked sleep a few nights but cought and still noticed recovery is slow???
I've been trying to reduce protein shakes and get all protein from food - my protein intake is down from 100-130 non workout days with extra 30 protein in postwork out shake on workout days down to 80-100 non workout days with extra 30 protein in postwork out shake on workout days.
Anything glaringly obvious to be the cause please??
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