3/31/14

Sleep:  8 hours

Mood: Great

Water intake: 1 Gallon

Inflammation Level: 7 - triceps are blown up from 14.
5 and are very sore

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 8oz Almond milk
11am Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
2:30 pm Lunch - 

4:30pm Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
6:25pm Dinner - with a Cappuccino - almond milk and stevia 

Training:

20 min AD @ Z1

A. Power clean - build to a max (video) 

225#
Once warm hit:
135#
185#
215# then 
225# max.

rest 5 min

B. 77% of part A - 30 reps for time (video)

4:27 @ 175#

rest 20 min

C. Row 500 m, rest 90 sec x 2 - strategize to get the best score for 1K possible

1-1:41

2-1:51

Combined time - 3:32

Strategy: Start with 15  good sprint pulls then settle into a 85% effort. Last 250m all out 100%. Shooting for a 3:50 time.