Day 11 CLC

Friday Training and Diet Day 11
Skipped the AM Run and went straight to the PM Workout due to work schedule and parents getting into town.
A1) Back Squat 5,5,5,5 rest 2 mins
A2) Weight Pull Up 5,5,5,5 rest 2 mins
+
5 Rounds
8 Power Cleans
8 Bench Press
16 Box Jumps

Results

A1)185 x 4
A2)35,25 x 3

Did not use a box for the squat.. instead I used a tempo Rx of 22X1
Which means 2 seconds to lower weight, 2 second hold tight in the bottom, Xplode up, 1 second rest before next rep. This is to help improve my weak bottom position by increasing the time under tension!

Round Times:
1)1:08
2)1:16
3)1:11
4)1:10
5)1:05

Did full box jumps not step downs this time.. Knee has been feeling good so I decided to throw a little test at it. Iced afterwards.. felt a little warm after but felt great as the day went on.. No Pain!!

Diet

Breakfast
8oz Grassfed/Pasture Ground Chicken, 1 Bag of Mixed Leafy Greens, Salsa

Lunch
8oz Grassfed Ground Bison, 1 Bag of Kale, Dijon Mustard

Dinner
8oz Grassfed Ground Bison, 1 Bag of Broccoli, 4oz Avocado Mash, Coconut Oil and Spices/El Pato Sauce

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,598
Total Protein: 188
Total Fat: 64
Total Carb: 80