1 August

Food:
Meal 1: Eggs/Chix Sausage/Guacamole
Meal 2: Post WOD Protein (40-20 + Glutamine)
Meal 3: Flank Steak/Sweet Potato/Coconut Manna
Meal 4: Filet/Sweet Potato/Coconut Manna (Post WOD)
Meal 5: Flank Steak/Apple/Guacamole
Meal 6:

Supps:
Fish Oil
Max Energy
Multi-Vitamin

Bio-Markers
HR 48 (2m)
HR 62 (2m after standing up)

AM
A. Power Clean - build to a tough 3 with perfect landing on feet; rest as needed - catch in partial squat
*235#
B. Squat Clean - build to a tough 1 - NOT a 1rM in nomore than 3 sets
255/275/280(x)
C. Chin Ups - 20 CTB; rest 3 min x 3
U/B - 18/2 - 11/2/3/1/1/1/1




PM
5 sets @ 97%:
5 tough thrusters
row 150 m
rest walk 6 min b/t sets
:41/:41/:40/:44/:40
+
Airdyne 30 sec @ max effort
rest 4 min x 5
Calories: 37 - 35 - 28 - 26 - 32 

Training Video
http://vimeo.com/27169743