Thursday Training and Diet Day 11

A: Dead Lift  5,3,1,5,3,1 @ 70/80/90/65/75/85%; rest 3 min. b/t sets.
B: DB Curl and Press 8-10; rest 2 minutes  X 4.
then...
at 70% Max Aerobic Power (sustainable effort) complete 3 minutes of
5-7 DB Squat Clean Thrusters
10 Sit Ups
Rest 3 minutes  X 3.

Results
A: 245/285/300 // 225/275/295
B: 35# x 10 x 4
Couplet
(1 round = 7SqClThr and 10 situps)
1st - 2 rounds + 5 SCT
2nd - 2 rounds + 6 SCT
3rd - 2 rounds + 5 SCT

Notes
Deadlift sucked! Felt way to heavy.. this is crazy that 300# is that much of struggle given my other numbers.. I think I tweaked my back to boot.. not a good start to my workout .. Whatever.. I shrugged it off and kept moving.
Couplet felt good.. haven't done an actually metcon/crossfit wod in while. So this felt great to change it.. I actually thought I did good job keeping it at 70%MAP. Used 30# DB's for all the sets. Was gonna was 35# but my shoulders were pumped after the seated curl and press workout.

Diet
Pre Wod Solution of Bcaa's and Creatine with some Coffee
Post Wod Shake (7:20am) of SFH Pure Whey with Bcaa's and Creatine

Meal 1 (8:00 - 8:30am)
Egg and Onion Loaf with Avocado and Salsa

Meal 2 (11:45 - 12:25pm)
6oz Wild Caught Baked Coho Salmon with Mixed Greens, Cucumbers, Mushrooms and Apple Cider Vinegar

Meal 3 (5:45 - 6:30pm)
8oz Bison, Brussels Sprouts and Chile Pasilla de Oaxaca Salsa


Nutritional Facts based off of Fitday.com
Total Calories: 1,568
Total Protein: 175
Total Fat: 52
Total Net Carb: 50