011009--Shed Workout #1: One Arm Ladder

Sleep:
On and off...about an hour in middle of night where I was wide awake. Led to some crappy midnight snacking.

WOD:
Shed Workout #1: One Arm Ladder
warmup 50 overhead squats w/PVC pipe--focus on getting heart rate up and warmth
For time:
30 clean and jerks, right arm, 40 lbs
rest 1 min
1-7-1 breathing ladder, goblet squat w/40 lbs
rest 1 min
30 clean and jerks, left arm, 40 lbs

time: 2:39 right arm, 3:01 squats, 2:42 left arm
intensity: 7.5--was thinking of 50 each arm but grip and cold foreshortened it.
good hip pop on the jerks. cleans need more attention to form (back rounding)

Food: 17 protein, 5 carb, 46 fat
First day back onto reduced-carb Zone. Committing to that for 30 days.
Breakfast 8:45 AM (1.5 hr post-fasted WOD):
3.5 protein block (pork), 3.5 carb block (apple, frozen spinach, cocoa), 18 fat (olive oil, coco milk)
Lunch 2:15 PM
5 protein (eggs), 1 carb (spinach), 7 fat (almond meal, oil)
Dinner 6:15 PM
5 protein (bison), 1.5 carb (blueberries, spinach), 15 fat (almond, olive oil)
Post-dinner 7 PM
3.5 protein (chicken, 1 oz grassfed cheese), 6 fat (cheese)