Another day, another load of fitness. Today was pretty varied which, for me at least, means pretty fun. There was still some "grunt work" packed in, but a little less than usual. I trained on the 6pm class at CrossFit Napalm, and accumulated reps on pull-ups throughout the day.
Warm-Up
I arrived early, so prior to the class so I worked on, without a specific rep scheme:
Patrick Steps
Elephant Walks
Jefferson Curls
Front Split Work
Fully Prone Trap 3 raises
2 Hang Power Snatch + 2 Hang Snatch
15 Minutes to build to a max
87.5kg.
1 Power Snatch + 1 Snatch
10x Every 45 Seconds at 70kg
Snatch Pull
5 Minute EMOM at 105kg - I only completed 3 rounds as my back felt off
Every 3 Minutes x4:
15 Wallballs 9kg, 10'
10 Box Jump Overs 24"
5 Clean & Jerks 60kg
Max Calories Row
Total calories across the 4 rounds was 90
Pull-Ups
I accumulated 50 reps throughout the day, in sets of 10. A low residual day for these today, just ticking over.
Equipment
Most of my pull-ups were done at work today on my incredible Bulldog Gear folding power rack, shown below. Click the image to view and buy, use TH5 to save!
Food
At 7am I had 4 rashers of bacon, 4 eggs scrambled, and a handful of mixed berries and grapes.
At 1pm I had mince topped with cheese. Again, a full 500g pack of steak mince and around 150g of cheddar. All portion sizes I give are from the pack and rough estimates, not weighing and measuring.
At 5pm I had a banana.
At 9pm I had a 12oz rump steak and a lump of cheddar, followed by a handful of mixed berries and grapes with greek yoghurt and a tablespoon of manuka honey.
If you have questions, things you'd like to discuss about your training, or a way to approach your goal, 30 minutes over Zoom may be the ideal way for you to gain some clarity. Simply book your slot and ask away!