4/22/14

8:20 - woke up

PB&J sandwich

Water

Coffee

10:00-11:30 - AM Session

A1. PHSPU, 4 x (-2), 1 min rest between sets

*3/2/2/2

A2. 4 x max L-Sit Hold

*:30/:30/:20/:20

B.

20 Thrusters (95)

20 Burpees

20 Cals. on Airdyne

*2:21

Rest 12 mins

Repeat

*2:26

Post nutrition:

Protein shake w/ creatine + Poliquin Qudricarb

Coach 12:00 class

Water

1:30 - PM Session

A. 1RM C&J

Made: 325#

Missed the jerk: 335#

2:30 - lunch

- Chicken and rice bowl w/ sweet potatoes, salsa, sour cream

- banana and cashew butter

- water

Sat in the sun from 2:45-3:30

Coach the 4:00 class 

7:15pm - 8:45pm - continue PM session

B1. Deadlift, 4 x 10 (315#)

B2. Bench Press, 4 x 5 (200#)

C. EMOM x 14

Even: 4 hang power clean & jerks (185#)

Odd: :35 row sprints

Post Nutrition:

- protein shake w/ quadricarb and creatine

- beef bolognase w/ sweet potato

- water