27 July, 2011 (week 4)

Food:
Meal 1: Ground Beef/Coconut/Fruit (Strawberries/Blueberries)
Meal 2: Filet/Sweet Potato/Coconut Manna
Meal 3:Ground Beef/Sweet Potato/Spinach/Avacado
Meal 4: Post WOD (30-60 + Glutamine) + 2TB PB
Meal 5: Flank Steak/Sweet Potato/Coconut Manna
Meal 6: Protein Shake

Supps:
Fish Oil
Max Energy
Multi-Vitamin

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

Link for Training Video
http://vimeo.com/26985116

 Training:
3 min circuit @ 80%
10 lunges
10 KBS - 1.5 pd
*4 Rounds
rest 3 min
3 min circuit @ 80%
1 muscle up
7 squats
14 double unders
*4 + 7 AS
rest 3 min
3 min circuit @ 80%
row 10 strokes
7 toes to bar
3 + 10 Strokes
rest 3 min
3 min circuit @ 80%
10 lunges
10 KBS - 1,5 pd
4+ 2 Lunges
rest 3 min
3 min circuit @ 80%
5 burpees
10 double unders
*5 + 5 Burpees
rest 3 min
3 min circuit @ 80%
10 step ups, alt/leg - 24"
5 CTB chin ups
*3 + 10 S/Ups
rest 3 min
3 min circuit @ 80%
10 sit ups
5 push ups
10 back extensions
*3 Rounds