Food:
Meal 1:Paleo Oatmeal(Flax Seed Meal/Blueberries/3Eggs/Coc Milk
Meal 2: Post WOD Protein Shake (30 - 60)
Meal 3: Bison/Chix/Sweet Potato/Coconut Manna
Meal 4: Post WOD Shake (30 -60)
Meal 5: Steak/Avacado/Fruit
Meal 6: Turkey Breast/Kale/Sweet Potato/Asparagus
Meal 5: Steak/Avacado/Fruit
Meal 6: Turkey Breast/Kale/Sweet Potato/Asparagus
Meal 7: Protein Shake
Supps:
Fish Oil
Max Energy
Multi-Vitamin
Greens First + Max Fibre
Bio-Markers
HR 52 (2m)
HR 60 (2m after standing up)
Training
AM (715a)
A. Front Squat @ 30X1, 5-5-5, 240 sec
*245/245/245
B. Thruster, 3-3-3, 240 sec
*165/185/205
C. 30" Box Jumps, 10 fast x 7 sets, 30 sec
*Felt Good on all 7 sets
PM (1230p)
3 sets all out:
6 touch n go power clean - make it tough, but do able (165-185 ish)
*185/195/205
AMRAP C2B Chins in 20 sec
*11/12/10
Rest 8 x work time
+
3 sets all out:
9 touch n go DL - make it tough, but do able (225-275 ish)
*245/265/285
AMRAP Ring Dips in 20 sec
*12/14/15
Rest 8 x the work time
Training Video
http://vimeo.com/27663506
Felt good today, the FS were really tough this morning with the tempo. 245# was right at my 5RM. Continue to get exposed on Bodyweight movements...Ring Dips and C2B Pullups. Strength felt good on the Pwr Cleans and the DL. Need to be careful on the use of coconut manna and be more conscious of switching up my fat source. Very little nuts now but my fat will come from avacado's and coconut manna primarily. Not sure how effective that is so I will try and get more variety. Proteins have been great as far as variety goes and with the addition of the greens and fiber, that has helped with the change-up of Sweet Potatoes.
A. Front Squat @ 30X1, 5-5-5, 240 sec
*245/245/245
B. Thruster, 3-3-3, 240 sec
*165/185/205
C. 30" Box Jumps, 10 fast x 7 sets, 30 sec
*Felt Good on all 7 sets
PM (1230p)
3 sets all out:
6 touch n go power clean - make it tough, but do able (165-185 ish)
*185/195/205
AMRAP C2B Chins in 20 sec
*11/12/10
Rest 8 x work time
+
3 sets all out:
9 touch n go DL - make it tough, but do able (225-275 ish)
*245/265/285
AMRAP Ring Dips in 20 sec
*12/14/15
Rest 8 x the work time
Training Video
http://vimeo.com/27663506
Felt good today, the FS were really tough this morning with the tempo. 245# was right at my 5RM. Continue to get exposed on Bodyweight movements...Ring Dips and C2B Pullups. Strength felt good on the Pwr Cleans and the DL. Need to be careful on the use of coconut manna and be more conscious of switching up my fat source. Very little nuts now but my fat will come from avacado's and coconut manna primarily. Not sure how effective that is so I will try and get more variety. Proteins have been great as far as variety goes and with the addition of the greens and fiber, that has helped with the change-up of Sweet Potatoes.
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