(fraction as you like)
rest 2 hours
3 sets @ 95%:
20 Thrusters (35lbs/h)
20 CTB pullups
rest 6x work time
Times: 1:37,1:35, 1:33
Notes: Woke up at 7:30 and got a meal in me. 4 whole eggs with 4oz. smoked salmon and a pear. I washed it down with some H20 mixed with 1 tsp beta alanine. Went to work and at 11am, took 775 mg of new supplement.
First work out was a short high intensity CP/Lactate workout. I warmed up with 1000m row going 99% on at the bottom 10sec of each minute. I then warmed up my lats, hamstrings and shoulders with various mobilities. After, I did a couple of 100% intervals with KB swings and burpees to pre-load a little lactate and to get adjusted to the elevated heart rate. At this time the supplement kicked in and I definitely felt the difference. It was almost a little overwhelming, having the blood pressure fluctuation. My body still felt the effects from Thursday's workout but I hit the first workout going as hard as I could for all reps. I accidentally did an extra rep on the second round and then failed a muscle up on my 4th round which cost me some time. I need more touches on muscle ups in workouts. Seems like my back fatigues very quickly on them. Not displeased with the effort, best I could have done. Afterward, I sipped some BCAA and kept loose for the second workout.
Second workout was more CP endurance. I knew I could have really drilled the dips (much stronger on this movements, but I decided to mix in 5 dips with 2 pullups. Didn't kip any reps (thought this would be detrimental to my joints and overall it's just a stupid idea to do kipping pullups/dips while wearing 45lbs.). Kept this pace throughout and then strung together the most dips possible on my final minute. Would have been nice to have a number to shoot for but I am comfortable with the effort.
I knew the last workout would be the toughest, and it didn't disappoint. The supplement was still in effect even after 4 hours of taking it. After chilling for two hours, I took a quick shower and then jumped on an airdyne and did 5min Z1 hitting a 100% at the bottom 8sec of each minute. Hip, shoulder, and ankle mobility followed for about 15mintues. I did a few thrusters with some lighter dumbbells and got a good sweat going. Went unbroken on all reps throughout the workout and was able to keep the wattage on the airdyne between 500-600 watts.