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Tuesday, August 16, 2011

16 August


Food:
Meal 1:
Eggs/Chix Sausage/Guacamole
Meal 2: Protein Shake (Post WOD 30-60)
Meal 3: Chix/Steak/Sweet Potato/Coconut Manna
Meal 4: Protein Shake (Client Changed Schedule and Didn't have time to eat before run) + Apple
Meal 5: Salmon/Sweet Potato/Coconut Manna
Meal 6: 

Supps:
Fish Oil
Max Energy
Multi-Vitamin 
Greens First + Max Fibre


Bio-Markers
HR 52 (2m)
HR 64 (2m after standing up)

Training
AM (1030a)
A. Back Squat @ 30X1, 4-6 x 4 sets, 240 sec
*225x/245x5/265x5/275x5
B. Muscle-ups, AMRAP x 3 sets, 180 sec
*5 - 5 - 5
C1. Wtd. Chin-ups @ 31X1, 2-3 x 3 sets, 90 sec
C2. Wtd. Dips @ 40X0, 3-4 x 3 sets, 90 sec
*25# Vest

PM (3p)
6 x Run 45 sec up hill @ 97% (i.e. really tough), rest 6 min
*Good Size Hill, brutal but good.

Training Video

Good day today,  body felt good. Always tough starting out trying to figure out what the right weights are for me but I have a better idea and will be much closer next week.

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