29 July

Food:
Meal 1: Salmon/Avacado/Fruit + Coconut Milk
Meal 2: Filet/Sweet Potato/Coconut Manna
Meal 3: Post Workout (30-30 + Glutamine)
Meal 4: Ground Beef/Avacado/Spinach/Coconut Flakes/Olive Oil
Meal 5: Filet/Sweet Potato/Coconut Manna/Spinach Salad
Meal 6:

Supps:
Fish Oil
Max Energy
Multi-Vitamin

Bio-Markers
HR 52 (2m)
HR 66 (2m after standing up)

AM Training
(930a)
Swim 5  min kick and pull buoy varied warm up
+
Underwater Breath Hold Make-Up
*Did 4 attempts with 3m inbetween each one to make up. (:45/1:34/1:40/1:10)
+
Dive in and swim 25 m underwater
walk back to dive start; approx 1 min rest x 10
*Made it full 25m on 5/10 trips. Other 5, was about 10 feet short. Never made it back to back. 
+
50 m free @ 90%
rest 3 min x 6
*Splits were: :50/:50/:49/:49/:48/:47
+
5 min cool down

PM
(115p)
A. SquatSnatch - 3 x 3 @ 70% - tech work; rest 90 sec
*165# for all. Missed a bunch of them, not sure what was wrong. 
B. OHS @ 4311; 3-5 x 5; rest 4 min
*175/175/180/180/180 (5 on all except 1st set of 180)
C1. SA KB Press @ 22X1; 3-6/arm x 3; rest 1 min
*1.5 for all, 6 reps each arm/set
C2. Strict CTB chin ups x 12/set x 3; rest 1 mi
*Not good, just feel weak on these.  

Training Video
http://www.vimeo.com/27065882