Day 1 CLC

Tuesday Training & Diet Day 1

AM: Strength Test
Dead Lift 1RM
Back Squat 1RM
Close Grip Bench Press (14") 1RM
Weighted Pullup 1RM

PM: Capacity
2 Attempts at Max Watts on the ERG(row machine)
rest as needed
60 Second Row for Avg.Watts/bodyweight
rest as needed
AMRAP in 10 Minutes
8 CTB Pull Ups
8 Thrusters @ 95#
8 Burpees

Results
All my Strength Number are way down due to lack of training from my knee injury.
AM:
DL: 335#
BS High Bar: 250#
CGPB: 240#
Weighted PU: 70#
PWOD: 1 Tablespoon each Creatine, BCAAs and Glutamine

Pretty embarrassing numbers.. Both my squat and dead lift are down about 50 pounds compared to when I was 20 pounds lighter!

PM:
Max Watts: 611
AvgWatts/Bwt: 430/190 - 2.26
AMRAP Rounds: 4 - puked for the first time in a wod. 1st round unbroken.. last 3 broken

Diet: Low Carb/Cal Depletion
Breakfast:
3 eggs, 4oz Pastured Chicken Sausage, Bag of Kale, Dijon Mustard fried in Coconut Oil; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil

Lunch:
6oz Pastured Chicken Breast, 4oz Mixed Greens, 4oz Bell Peppers, 6oz Cucumbers, 4oz Mushrooms, 4 tablespoons Olive Oil and Apple Cider Vinegar; 5 Digestive Enzyme Caps

Dinner:
8oz Grassfed Ground Beef, 3oz Chopped Onions, Bag of Broccoli with spices in Coconut Oil; 5 Digestive Enzyme Caps

Probiotics Before Breakfast and Dinner

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,901
Total Protein: 165
Total Fat: 116
Total Carb: 60