Friday Training and Diet Day 116

A: Reverse Lunge to Single Leg DL @ 20X1; 4-6; rest 1 minute b/t legs X 4
B1: Push Press - 3, 3, 2, 2, 1; rest 20 seconds.
B2: Sup Chin Up- 3, 3, 2, 2, 1; rest 2:30
C: Back Ext. 25 rest 1 minute  X 4

Results
A: 45/55/65/70 all for 6 reps/leg
B1: 155/155/185/195/205Fx2/200
B2: 45/55/65/65/75 x 2
C: All Explosive and Unbroken

Didn't quite have the explosiveness in my legs to put up some weight on the push press.. I also feel a little awkward dipping and driving to push press or jerk, cleaning, or snatching with medal plates, anything overhead actually is bit scary at the moment. Always fear a miss will get me kicked out. The heavy single leg stuff and the front squatting from yesterday took a lot out of my legs, even after sleeping in BCS pants, I was still pretty sore. But the single leg stuff felt great early and the Chin ups and Back Ext felt explosive.. Good range of motion on the chins with a slight pause in the bottom ,totally off tension.
Diet

16 Hour Fast

Pre and Post Wod - 5g BCAA's and 5g Creatine Solution

Meal 1 Post Wod (11:30am - 11:45am)
Chicken and Pumpkin Puree (50gP/10gC)

Meal 2 (12:30pm - 1:00pm)
4 Egg, Beef, and Spinach Loaf, with Avocado, Salsa, Cucumbers on a bed of Lettuce

Meal 3 (6:45pm - 7:30pm)
8oz GF Beef, Onions and Broccoli with Chili Pasilla de Oaxaca Salsa

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,806
Total Protein: 166
Total Fat:  81
Total Net Carbs: 60