18 Aug

Marcos Post WOD back at Office

Food:
Meal 1: Eggs/Chix Sausage/Vegetables/Avacado

Meal 2: Protein Shake (30-60)

Meal 3: Steak/Chix/Sweet Potato/Coconut Manna/Bacon

Meal 4: Protein Shake (30-60)
Meal 5: Grass Fed Ground Beef/Guacamole/Apple/Turkey Sausage

Meal 6:

Supps:
Fish Oil
Max Energy
Multi-Vitamin 

Greens First + Max Fibre

Bio-Markers
HR 48 (2m)
HR 56 (2m after standing up)

Training:

AM (10a)

A. Back Squat with Chains @ 20X1, 3 reps @ 55% 1RM x 8 sets, 60 sec 
*220+60#Chains for all 8 Sets

B1. Vertical Jump, 1.1.1.1.1 x 4 sets, 90 sec

B2. CGBP @ 30X1, 6-5-4-3, 90 sec
*185x6/195x5/205x4/215x3

C. Ring Push-ups, 12-1 unbroken ladder for time
*3:52

PM

4 sets for reps:

30 sec Double Unders

30 sec Wall Balls - 20#

30 sec SDLHP - 95#

30 sec Box Jumps - 24"

10 min rest b/t sets
*Round 1 = 113 Reps
 Round 2 = 114 Reps
 Round 3 = 117 Reps
 Round 4 = 116 Reps


AM Training Video
http://vimeo.com/27867734

PART 2 TRAINING
http://vimeo.com/27878197