Day 4 CLC

Friday Training and Diet Day 4
AM:
Fasted 40 minute Run at 140bpm

PM:
A1: Back Squat (high bar) 5,5,5,5 rest 2 mins.
A2: Weight Pullup 5,5,5,5 rest 2 mins.
+
5 Rounds
8 Power Clean
8 Bench Press
16 Box Jump (step downs)24"
rest 4 mins b/t rounds

Results
AM Run:
Completed. Not sure if my Heart Rate monitor was malfunctioning but I felt like I was hardly running hard and it read my HR at 178 avg for the 40 mins. Was not tired or breathing heavy so I assume it was off. Ran at a conversational pace with a few short walk rest mixed in to bring my HR down a bit.

PM
A1:185 no box/last 3 sets were on a box 185/235/235
A2:All sets at 25# palms facing away
+
Weights used:
Power Clean:155 Light and Fast - "Touch n Go"
Bench Press: 145 Light and Fast - (no spotter)
Round Times
1) 1:17
2) 1:21
3) 1:25
4) 1:25
5) 1:22

Diet
Breakfast:
Homemade Grass-fed Beef Chili; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil

Tall Iced Starbucks Americano pre wod. black.

Lunch:
8 oz Grassfed Ground Beef, 4oz Onions, 1 Bag of Chopped Spinach in Coconut Oil and Spices; 5 Digestive Enzyme Caps

Dinner:
8oz Grassfed Ground Beef, 4oz Chopped Onions, Bag of Broccoli, Avocado Mash with spices in Coconut Oil; 5 Digestive Enzyme Caps

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,918
Total Protein: 173
Total Fat: 88
Total Carb: 104