4/15/14

4:15am - wake up

Coach 5am and 6am classes

Nutrition- water and macadamia nuts

7:20am- breakfast

Breakfast sandwich

Coffee

Coach 9am class

Nutrition- water and macadamia nuts

10am - am session

Pre/During Nutrition- 5g creatine w/ water

A. 8 x 500m row (rest 3:30)

Splits: 1:38/1:38/1:37/1:37/1:36/1:38/1:40/1:39

B. 5RM Hang Power Clean

*done at 255#

C. 20 TGU

*done with 1 pood

Post Nutrition: protein shake w/ 5g creatine

Coach 12:00pm class

Nutrition- water and some trail mix

1:20 - Lunch

Chicken and Rice Bowl (~1lbs.+ chicken; ~1.5 cups white rice; salsa; guac; sour cream)

Banana and blueberries

Water

2:00-3:15 - nap time

Coach 4:00pm class

6:15-8:00pm - pm session

A. Max C2B's = 25 reps, 1 min rest, repeat number = 1:27 (5/5/3/2/2/2/2/2/2)

B1. Deadlift 6RM tng ("heavy") = 345#

B2. L-Sit Hold 5 x :30= I broke these up into 2 x :15 each

C.

AMRAP 10 @ 90%

5 tng Power Cleans (165)

10 tng box jumps (24)

15 AD Cals

* 6 rds + 5 reps

Rest 4 mins

AMRAP 10 @ 95%

10m HS Walk

10 HPC (115)

10 alternating pistols

* 6 rds + 17 reps

Rest 4 mins

AMRAP 10 @ 100%

10 DB Thrusters (40)

40 DU's

10 C2B

* 3 rds + 56 reps

D. DB single arm Row 5-7 reps x 4 sets

* done

E. Scap work

* done

Post Nutrition:

Protein Shake + 5g creatine

Water

Sandwich (deli chicken; cheese; mayo; grain bread)

Banana + cashew butter

Tough couple of days! Feeling like I'm on the right path though and feeling great about it!

Goodnight