Friday Training and Diet Day 53

AM Fasted Training Day + Tall Americano Pre Wod

A)DB Split Squat: 10,8,6 @ 3010; rest 1 min. b/t legs
B1)DB Bench: 5 sets of 12-15 @ 40X1; rest 1 min.
B2)DB Bent Over Row: 5 sets of 10-12 @ 2010; rest 1 min.
C)3 Sets with 1 min rest b/t sets:
Core Circuit: 15 GHD Situps, 15 Back Ext, :30 Ring Plank

Results:
A)20/20/25 Knee to ground on tempo
B1)45x15/45x15/45x10/35x12/35x12
B2)45x12 for all sets
C)Unbroken/broke the planks to :20 and :10/broke the situps 5,5,5 and planks again

Wow those DB Bench press reps snuck up on me fast!! Really burned at the end and I know I will be feeling that one tomorrow! And the core Circuit was the perfect mix of reps and time. I've been training in the afternoon but some days after work I'm so Zonked that I can't find the energy to get in and get a workout done.. So I am now training again in the AM! This takes a little more prep work the night before.. Making my meals for the next day and getting my work clothes and shower stuff packed and ready to go.. But its worth it for the feeling I get after the morning workout. I feel more energized throughout the day and more focused at work in my lessons!

Diet

Breakfast Post Wod
8oz Wild Caught Salmon, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar

Lunch
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard

Dinner
8oz Grassfed Ground Lamb, 14oz Baked Brussel Sprouts with Garlic, 4oz Onions + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,115
Total Protein: 173
Total Fat: 130
Total Net Carb: 47