3 August, 2011

Food:
Meal 1: Eggs/Chix Sausage/Guacamole
Meal 2: Filet/Sweet Potato/Coconut Manna
Meal 3: Flank Steak/Apple/Almond Butter
Meal 4: Post WOD Shake (30-30 + Glutamine)
Meal 5: Tilapia/Strawberries/Blueberries/Coconut Flakes
Meal 6:

Supps:
Fish Oil
Max Energy
Multi-Vitamin 

Greens First + Max Fibre

Bio-Markers
HR 52 (2m)
HR 62 (2m after standing up)

5 min circuit @ 80%:

10 KBS - 1.5 pd

10 lunges

10 double unders
5+1 KBS 

5 min walk rest

5 min circuit @ 80%:

row 150 m

10 push ups
4+Row 

5 min walk rest

5 min circuit @ 80%:

10 step ups

5 ring push ups

5 toes to bar
4 + 5 Pushups 

5 min walk rest

5 min circuit @ 80%:

T line drill x 1

5 burpees
9+Line Drill 

Training Video
http://vimeo.com/27267614