Sunday Training and Diet

A1: Front Squat @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: Lunge; 4 X 12-15; rest 60 sec.
B2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

C1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
C2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec

D:Cable Chops High 2 Low @ 30X0 - 3 x10/side
E: FLR 5 sets for Max Seconds

A1: 95 x 12/115 x 10/135 x 10/135 x 10
A2: 135 x 10/ 145 x 10/ 10/ 135 x 10
B1: 50 x 12 x 4 sets
B2: 95 x 12/ 115 x 12/ 115 x 12
C1: 45 x 12/ 55 x 12
C2: 60 x 12/ 50 x 12
D: Complete using 80#
E: :55/:45/:32/:37/:35 = 204 seconds or 3:24

Notes:
Didn't go to failure on anything, I just made sure I stayed on tempo at a challenging weight that I could have gone for one or two reps. The FLR were very difficult for me.. my goal for this will be 300 seconds in 5 sets.

PM: 5 x :30 Hill Sprints, walk back.

Meal 1 (7:00am)
Post Wod - 1.5 Scoops of Whey Protein

Meal 2 (8:00am)
4oz Chicken Breast with an Avocado

Meal 3 (11:00pm)
1 Can of Tuna with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (3:00pm)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,691
Protein: 146g
Fat: 90g
Net Carbs: 13g